Estimated Nutrition (whole recipe, rough)
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 pounds firm white fish fillets (such as cod or tilapia )
- 2 tablespoons vegetable oil
- 1 large onion , finely chopped
- 4 garlic cloves, minced
- 1 can (14 ounces ) diced tomatoes
- 1 red bell pepper , diced
- 1 green bell pepper, diced
- 2 carrots , diced
- 1 cup frozen okra , sliced
- 1 tablespoon tomato paste
- 1 teaspoon paprika
- 1 teaspoon ground cayenne pepper (adjust to your preferred level of spiciness)
- 1 teaspoon ground black pepper
- 1 teaspoon dried thyme
- Salt to taste
- 2 cups long-grain rice
- 4 cups fish or vegetable broth
- Chopped fresh parsley or cilantro (for garnish )
Directions
Rinse the fish fillets under cold water and pat them dry with paper towels. Cut the fish into medium-sized chunks and set aside.
Heat the vegetable oil in a large pot or Dutch oven over medium heat. Add the chopped onions and minced garlic, and sauté until they turn translucent and fragrant.
Add the diced tomatoes, red and green bell peppers, carrots, and frozen okra to the pot. Stir well to combine with the onions and garlic.
Add the tomato paste, paprika, cayenne pepper, black pepper, dried thyme, and salt to the pot. Stir everything together to evenly distribute the spices and coat the vegetables.
Gently place the fish chunks on top of the vegetable mixture. Then add the rice, spreading it evenly over the fish and vegetables.
Carefully pour the fish or vegetable broth into the pot, making sure it covers the fish and rice mixture. The liquid should be about 1 inch above the ingredients.
Bring the mixture to a boil over medium-high heat. Once it starts boiling, reduce the heat to low and cover the pot with a lid. Allow to simmer for about 20–25 minutes, or until the rice is tender and the fish is cooked through.
Remove the pot from heat and let it sit for a few minutes with the lid on. This allows the flavors to meld together. Serve hot, garnished with fresh parsley or cilantro.