Egyptian Sayadeya Fish and Rice with Cumin-Caramelized Onions

Sayadeya is an Egyptian fisherman's dish, built on the idea that the fish stock and a long pot of caramelized onions can flavor rice better than almost anything else. The onions cook down low and slow until they turn a deep amber, and that's what gives the rice its signature color and depth.

The fish itself is baked or pan-seared separately and laid over the finished rice, keeping things simple and making sure it's cooked through rather than left raw. It's a naturally good source of selenium and protein, which is really the whole reason a fish-forward dish like this fits so well into a thyroid-conscious rotation.

A scatter of toasted pine nuts and chopped parsley on top finishes it off, along with a squeeze of lemon at the table. It's a filling, warmly spiced dinner that doesn't need much else alongside it.