Gluten Free Curried Haddock and Rice Bake
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
315
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 315 cal. | (15 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.9 g | (3 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 19.6 μg | (33 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10.1 mg | (84 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 489 mg | (12 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 48 mg | (16 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 157 μg | (79 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 5.7 g | |||
| Uric acid | 184 mg | |||
| Cholesterol | 219 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 16 ozs smoked Haddock
- boiling water
- 2 Tbsps butter
- 1 Tbsp vegetable oil
- 1 onion (finely chopped)
- ¾ cup Basmati rice
- ½ Tbsp gluten-free Curry powder
- 3 hard-boiled eggs (quartered)
- 2 Tbsps parsley
- lemon juice
- freshly ground Black pepper
- salt
- To garnish
- halved lemons (from squeezed lemon)
Preparation steps
1.
Cover the haddock with boiling water in a frying pan and bring to a simmer. Cook gently for 5-8 minutes, until just cooked. Drain, reserving the soaking liquid. Measure the soaking liquid and add enough water to make it up to 400ml|14 fl oz.
2.
Skin the haddock and cut into chunky pieces, removing any bones and set aside.
3.
Melt half the butter and all the oil in a large pan. Add the onion and cook gently for about 5 minutes, until softened but not browned.
4.
Add the rice and curry powder and stir for 1-2 minutes.
5.
Pour in the measured liquid, bring to a boil then reduce the heat to a simmer and cover tightly. Leave to cook, without disturbing for 8 minutes, then stir in the haddock.
6.
Cover again and simmer for a further 4-5 minutes, until the rice is tender and has absorbed the liquid. If necessary, add a little more hot water, to prevent burning.
7.
Dot the rice with the remaining butter, cover and leave to stand for 4 minutes.
8.
Add the eggs and parsley and stir in lightly with a fork, fluffing up the grains of rice. Season to taste with lemon juice, pepper and salt.
Fall Favorites
Get Fit!
Simple, But Good
Weeknight Dinners
Related Recipes
App Download
Recipe of the Day
Popular Cookbooks
Video of the Week
Current Recipe Search
