Rice with Redfish and Vegetables
(0 votes)
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
461
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 461 cal. | (22 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.9 μg | (20 %) | ||
| Vitamin E | 8.5 mg | (71 %) | ||
| Vitamin K | 55.8 μg | (93 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 14 mg | (117 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 158 μg | (53 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 29.5 μg | (66 %) | ||
| Vitamin B₁₂ | 5.7 μg | (190 %) | ||
| Vitamin C | 167 mg | (176 %) | ||
| Potassium | 1,242 mg | (31 %) | ||
| Calcium | 124 mg | (12 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 66 μg | (33 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 506 mg | |||
| Cholesterol | 45 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 100 grams Long grain rice
- salt
- fresh cracked peppers
- 300 grams redfish fillet
- 1 garlic clove
- 2 tsps Horseradish (from a jar or freshly grated)
- 1 Zucchini
- 100 grams Leeks (white and light green part only)
- 1 red Bell pepper
- 50 grams button Mushroom
- 1 Tbsp vegetable oil
- 1 Tbsp soy sauce
- ½ Lime (juice and zest)
Preparation steps
1.
Rinse rice in a sieve under running water, then boil with about twice the amount of lightly salted water. Cover and cook over low heat about 30 minutes.
2.
Rinse fish, pat dry and cut into bite-size pieces. Peel garlic and chop finely. Rinse and trim peppers, leeks and mushrooms and chop.
3.
Heat oil and sauté garlic and horseradish briefly, then add fish. Cook 2-3 minutes
4.
Remove and keep warm.
5.
Cook vegetables in oil about 7 minutes. Mix together with rice and fish. Cook 5 minutes more. Season with soy sauce, lime juice and pepper and serve sprinkled with lime zest.
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