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    Home » Main dishes » Persian herb rice with fish – sabzi polow mahi

    Persian herb rice with fish - sabzi polow mahi

    March 6, 2018 by Caroline's Cooking

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    Persian herb rice with fish, ‘sabzi polow mahi’, is a popular dish served for Nowruz which combines some of the most symbolic foods of the celebration into a delicious, fresh and healthy meal. It's a dish that's delicious any time.

    Jump to Recipe

    Persian herb rice with fish - sabzi polow mahi

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    Last year in particular, I dig a lot of digging about dishes that are traditionally eaten for Nowruz, and it definitely left me hungry. I have gradually been trying a few, from savory dishes like Persian herb fritatta, kuku sabzi and dolmeh barge mo - stuffed vine leaves, and sweet treats like Persian walnut cookies and Persian rice cookies.

    This tasty fish and rice dish is another common part of the festivities, but it's definitely something you could enjoy any time.

    Persian herb rice with fish - sabzi polow mahi

    What is Nowruz?

    Nowruz (‘now’ meaning ‘new’ and ‘ruz’ meaning ‘day’ or originally ‘light’) is the celebration of the Spring Equinox. It originates in Iran, but is celebrated by a number of countries in the region, and is recognized by the UN.

    You’ll find events for the festival in a number of major cities around the world - I'm hoping to maybe get to some of the events in Boston's MFA and I know New York and San Francisco also have things on. But even if you don’t have one near you, you can enjoy some of the foods for Nowruz at home.

    Persian herb rice with fish - sabzi polow mahi

    Nowruz is an ancient tradition, and as such the way it is celebrated varies from one place to another, but there are some things that are common. Spring cleaning, various festivities, visiting family and neighbors and a decorative centerpiece in homes and public places (‘Haft Seen’ in Iran) are part of most.

    Foods also vary, but many are symbolic such as eggs representing fertility, herbs for rebirth and fish for life. The various visits to friends and family are often accompanied by cookies and other sweet treats. Legend goes that one of the Persian kings discovered sugar on Nowruz, and candy comes from the Persian word ‘qand’ for sugar.

    making Persian herb rice with fish - sabzi polow mahi

    How to make Persian herb rice with fish, sabzi polow mahi

    The fish part of this dish varies a lot from one house to another - smoked fish is quite common, while others bake or fry. I’ve gone for pan-frying fish fillets dredged in a seasoned flour for some delicious, complimentary flavors and colors. It’s both easy and something that’s easily enjoyed. It seems the more traditional way to cook the rice is to layer the rice and herbs, but I went for the easier and quicker mixing through.

    One of the classic aspects of many Persian rice dishes is a crust on the bottom of the pan, that becomes the top when you tip it out, and there’s a little of that here that is a lovely contrast to the tender fish and soft rice below.

    Colorful, flavorful, and something the whole family can enjoy, sabzi polow mahi makes a great dinner that I know we at least will definitely be having again.

    Persian herb rice with fish - sabzi polow mahi

    Try these other fish dishes:

    • Baked swordfish with asparagus, lentils and chermoula
    • Goan fish curry
    • Chard, lemon and couscous stuffed fish
    • Plus get more seafood recipes in the archives.

    You can also find more Persian recipes including the classic fesenjan (walnut pomegranate stew) in the archives, too.

    Persian herb rice with fish - sabzi polow mahi
    Print Recipe
    5 from 2 votes

    Persian herb rice with fish - sabzi polow mahi

    This dish is traditional for Nowruz, but the fresh flavors are a delicious meal any time.
    Prep Time10 mins
    Cook Time40 mins
    Total Time50 mins
    Course: Main Course
    Cuisine: Persian
    Servings: 3 -4
    Calories: 439kcal
    Author: Caroline's Cooking
    SaveSaved!

    Ingredients

    For rice -

    • 1 cup long grain/basmati rice
    • 2 tbsp finely chopped cilantro
    • 2 tbsp finely chopped parsley
    • 2 tbsp finely chopped dill
    • 2 tbsp finely chopped green onions/scallions or chives
    • 1 tsp salt
    • 1 ½ tbsp olive oil or vegetable oil
    • 1 tbsp butter cut into chunks

    For fish -

    • 1.25 - 1.5 lb firm fish fillets eg pollock haddock (salmon would also work - I used pollock)
    • 2 tbsp flour
    • ¼ tsp salt or part/all garlic salt
    • ¼ tsp pepper
    • ¼ tsp turmeric
    • 1 tsp finely chopped dill
    • 2 ½ tbsp vegetable oil

    Instructions

    • Wash the rice well in a number of changes of water until the water is almost clear when you rinse (around 4-5 changes of water). Finely chop the herbs and set aside.
    • Boil a pot of water, at least 3 cups, and add the salt and the rice. Cover and bring to a boil, reduce heat so that the pot doesn’t boil over and cook for around 5min.
    • Test the rice - it should be a little soft on the outside but still firm inside (‘al dente’). Drain in a colander and mix through the herbs.
    • Return the pot to the heat and warm the oil over a medium heat. Put the herbed rice into the pot and make three holes in the rice to allow steam to escape. Dot the butter on top, put a cloth over the pan to catch the steam then cover with a lid. Reduce the heat and cook on low for around 30-40mins.
    • Meanwhile, mix together the flour, salt, pepper, turmeric and dill on a plate. Dredge the fish fillets in the seasoned flour on both sides and shake off any excess.
    • Warm the oil in a large skillet and cook the fish for around 5min on each side, depending on thickness of fillets, until cooked through.
    • To serve the rice, try to cover the pan with a plate and invert it so you get the crust on top, or else make sure you get the crust from the pan to enjoy alongside everything else.

    Nutrition

    Calories: 439kcal | Carbohydrates: 53g | Protein: 5g | Fat: 22g | Saturated Fat: 12g | Cholesterol: 10mg | Sodium: 1008mg | Potassium: 84mg | Fiber: 1g | Vitamin A: 410IU | Vitamin C: 4.1mg | Calcium: 21mg | Iron: 1mg

    See some of my favorite cooking tools and ingredients in the Caroline's Cooking Amazon store. 

    I first shared this recipe in the post Persian herb rice with fish for Nowruz on the Sunday Supper Movement site where I am a contributor. 

    Remember to pin for later!

    Persian herb rice with fish, ‘sabzi polow mahi’, is a popular dish served for Nowruz which combines some of the most symbolic foods of the celebration into a delicious, fresh and healthy meal. It's a dish that's delicious any time. #Persianfood #fish #herbs #nowruz

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    Comments

    1. Recipe

      September 22, 2020 at 7:42 am

      Wanted to be sure I understand how to cook the rice. The second stage only puts in a bit of oil in pan? And rice doesn't burn on bottom? Also wondered if there's a texture difference in cooking the rice using this method?

      Reply
      • Caroline's Cooking

        September 22, 2020 at 8:13 am

        Yes that's right - you cook it over a relatively low heat which saves it from burning, it may just crisp slightly (which is great, as this tastes wonderful!). It makes the rice pretty light - it's cooked, with loose grains but isn't overcooked despite the longer cooking time as this second part is pretty gentle steaming. Hope that helps, enjoy!

        Reply
    2. Tristin

      May 09, 2018 at 3:54 pm

      5 stars
      I love the symbolism of this dish and the entire story of the holiday as it’s something I’m not at all familiar with! Will for sure be pinning this delish meal for later!

      Reply
      • Caroline's Cooking

        May 12, 2018 at 11:52 am

        Thanks, I agree the symbolism is fascinating to learn about, and it's a delicious dish to enjoy, whether for the holiday or any excuse.

        Reply
    3. Brian Jones

      May 09, 2018 at 1:44 am

      5 stars
      That sounds delicious, such a simple but delicious way of cooking fish. That rice sounds so versatile too!

      Reply
      • Caroline's Cooking

        May 12, 2018 at 11:51 am

        Thanks, yes it is a lovely easy and subtle flavoring but it goes really well. And the rice could certainly go well with other dishes as well.

        Reply
    4. Colleen - Faith, Hope, Love, & Luck

      April 08, 2018 at 4:45 pm

      I am a seriously picky rice eater and this one looks like one I would love...all those herbs!!! YUM!!!

      Reply
      • Caroline's Cooking

        April 10, 2018 at 12:59 pm

        Thanks, they add a lovely flavor!

        Reply
    5. Val - Corn, Beans, Pigs & Kids

      April 06, 2018 at 4:57 pm

      This dish sounds amazing! I should make fish more often and I'm thinking that this dish would be great for my family!

      Reply
      • Caroline's Cooking

        April 10, 2018 at 12:54 pm

        Thanks, it's very fresh with a lovely, delicate flavor. Easy to like!

        Reply
    6. Jolene

      April 06, 2018 at 10:02 am

      Your meals always look fresh and delicious. My husband loves haddock, I'll have to make this for him.

      Reply
      • Caroline's Cooking

        April 10, 2018 at 12:52 pm

        Thanks Jolene, this has such a lovely flavor. Hope he'll like it!

        Reply

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