Fish And Fennel Rice

This elegant yet simple Fish and Fennel Rice dish is a perfect weeknight dinner that feels sophisticated without the fuss. The recipe combines the mild, sweet flavor of lean sole fillets with the distinct, licorice-like notes of fennel and fresh tarragon. Cooking the rice directly in chicken broth infuses every grain with savory depth, while wilted spinach adds a pop of color and nutrition. The fish steams gently atop the rice, keeping it moist and tender. Finished with a sprinkle of paprika and a squeeze of lemon, this meal balances bright acidity with earthy herbs. It is an ideal choice for healthy eating, offering a complete protein and vegetable source in a single skillet. Serve immediately for the best texture, garnished with fresh lemon wedges to cut through the richness.

Cooking Method: Boiling, Stewing

Cuisine: Global

Courses: Main Courses

Difficulty: Intermediate

Servings: 4

Calories: 614.0

Dietary: Gluten-free

Description

This elegant yet simple Fish and Fennel Rice dish is a perfect weeknight dinner that feels sophisticated without the fuss. The recipe combines the mild, sweet flavor of lean sole fillets with the distinct, licorice-like notes of fennel and fresh tarragon. Cooking the rice directly in chicken broth infuses every grain with savory depth, while wilted spinach adds a pop of color and nutrition. The fish steams gently atop the rice, keeping it moist and tender. Finished with a sprinkle of paprika and a squeeze of lemon, this meal balances bright acidity with earthy herbs. It is an ideal choice for healthy eating, offering a complete protein and vegetable source in a single skillet. Serve immediately for the best texture, garnished with fresh lemon wedges to cut through the richness.

Ingredients

1 pound Sole or other lean fish fillets
1 cup chopped fennel (about 1/2 bulb)
1/4 cup chopped onion (about 1 small)
2 tablespoons Water
2 cups Chicken broth
1 cup Uncooked regular long-grain rice
1 cup shredded spinach (about 1 1/2 ounces)
Paprika
1 tablespoon chopped fresh tarragon
OR
1 teaspoon Dried tarragon
Lemon wedges

Directions

1
Cut the fish fillets into 4 equal serving pieces and set aside.
2
In a 10-inch nonstick skillet, combine the chopped fennel, chopped onion, and water over medium heat.
3
Cook the fennel and onion mixture, stirring occasionally, for about 4 minutes until crisp-tender.
4
Stir in the chicken broth, uncooked rice, and shredded spinach.
5
Bring the mixture to a boil, then reduce the heat to low.
6
Cover the skillet and simmer for 10 minutes.
7
Gently place the fish pieces on top of the rice mixture.
8
Cover and continue to simmer for 8 to 10 minutes, or until the fish flakes easily with a fork and the liquid is fully absorbed.
9
Sprinkle the fish with paprika and tarragon.
10
Serve immediately with lemon wedges on the side.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 614.0kcal

% Daily Value *
Total Fat 22.6g35%
Saturated Fat 5.6g28%
Cholesterol 163.6mg55%
Sodium 227.2mg10%
Total Carbohydrate 33.9g12%
Dietary Fiber 10.3g42%
Sugars 3.4g
Protein 65.5g131%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

The anise flavor of fennel is a perfect complement to tarragon and spinach.

If using dried tarragon, add it at the same time as the broth to allow the flavor to bloom.

You can substitute other white fish such as cod, haddock, or tilapia for the sole.

For a dairy-free option, ensure your chicken broth is naturally dairy-free.

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid overcooking the fish.

Keywords: fish, fennel, rice, spinach, tarragon, sole, one-pan, healthy, dinner, seafood, gluten-free, low-calorie, broth, lemon, paprika, aromatic, light, quick, easy, meal

Read it online: https://www.chefs-mate.com/recipe/fish-and-fennel-rice-6-points/