Cod with Rice, Almonds and Pine Nuts
(0 votes)
(0 votes)
Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
557
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 557 cal. | (27 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 9 g | (36 %) | ||
| Roughage | 4 g | (13 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 15.1 μg | (25 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 31 μg | (10 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 560 mg | (14 %) | ||
| Calcium | 54 mg | (5 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 202 μg | (101 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 7.6 g | |||
| Uric acid | 160 mg | |||
| Cholesterol | 55 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 350 grams Cod
- 1 tsp lemon juice
- 3 Tbsps butter
- 250 grams Long grain rice
- 1 tsp Curry powder
- ¼ tsp ground Turmeric
- 50 grams candied orange (piece)
- 50 grams slivered almonds
- 50 grams Pine nuts
- ½ bunch parsley
- salt (and pepper)
Preparation steps
1.
Rinse fish, pat dry, season with salt and pepper and sprinkle with lemon juice. Cook rice according to package instructions and stir in curry and turmeric.
2.
Fry the fish in butter on both sides for 4 minutes and remove from pan. Cut fish into small pieces. Slice candied orange peel into thin strips.
3.
Toast almonds and pine nuts in a dry frying pan. Mix fish, orange peel and nuts with the rice, season with salt and pepper and garnish with parsley leaves.
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