Blackened Fish with Herbed Rice and Peas

Blackened Fish with Herbed Rice and Peas

James Stewart January 09, 2023


  • 1 cup (7 oz./220 g) long-grain white rice
  • 2 1/2 cups (20 fl. oz./625 ml) low-sodium chicken or vegetable broth
  • 1 shallot, finely chopped
  • 2 garlic cloves, finely chopped
  • 4 flaky white fish fillets, such as tilapia, catfish, snapper or trout (about 6 oz./185 g each)
  • Kosher salt and freshly ground black pepper
  • 1 1/2 tsp. garlic powder
  • 1 1/2 tsp. onion powder
  • 1 1/2 tsp. dried oregano
  • 1 1/2 tsp. paprika
  • 3/4 tsp. dried thyme
  • 1/4 tsp. cayenne pepper
  • 1/2 cup (2 1/2 oz./75 g) peas
  • 1/4 cup (1/2 oz./15 g) fresh oregano leaves, chopped
  • 1/4 cup (1/2 oz./15 g) fresh flat-leaf parsley leaves, chopped
  • 2 Tbs. olive oil
  • 1 lemon, cut into wedges


Preheat an oven to 350°F (180°C). Spray a baking sheet with nonstick cooking spray.

Spread the rice in a single layer on the prepared pan and toast in the oven for 5 minutes. In a large liquid measuring cup, stir together the broth, shallot and garlic. Pour over the rice and stir to combine. Cover the pan tightly with aluminum foil and bake for 15 minutes. Remove from the oven and uncover the pan.

Season the fish with salt. In a small bowl, stir together the garlic powder, onion powder, dried oregano, paprika, thyme, cayenne and 1/4 tsp. black pepper. Coat one side of each fillet with the spice mixture. Set aside.

Raise the oven temperature to 375°F (190°C).

Stir the peas, fresh oregano and parsley into the rice and season well with salt and black pepper. Using a wooden spoon, create 4 pockets in the rice for the fish and place a fillet in each one. Roast, uncovered, until the fish is opaque throughout and the rice is tender, about 10 minutes. Drizzle the fish and rice with the olive oil and serve immediately with lemon wedges alongside. Serves 4.