Cod Fried Rice

0
Average: 0 (0 votes)
(0 votes)
Cod Fried Rice
share Share
print
bookmark_border Copy URL
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
469
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie469 cal.(22 %)
Protein35 g(36 %)
Fat22 g(19 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage1.6 g(5 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E8.3 mg(69 %)
Vitamin K4.7 μg(8 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.7 mg(64 %)
Niacin12.2 mg(102 %)
Vitamin B₆0.6 mg(43 %)
Folate23 μg(8 %)
Pantothenic acid0.3 mg(5 %)
Biotin2.1 μg(5 %)
Vitamin B₁₂4.2 μg(140 %)
Vitamin C13 mg(14 %)
Potassium746 mg(19 %)
Calcium23 mg(2 %)
Magnesium63 mg(21 %)
Iron1.1 mg(7 %)
Iodine105 μg(53 %)
Zinc0.8 mg(10 %)
Saturated fatty acids3.3 g
Uric acid44 mg
Cholesterol96 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
1 ¼ cups Long grain rice
2 scallions (white part finely sliced, green part cut into rings)
vegetable oil (for deep-frying)
2 ⅔ cups Fish (e. g. cod; thinly sliced)
2 Tbsps light soy sauce
3 Tbsps sesame oil
1 clove garlic cloves (finely chopped)
1 chili pepper (finely chopped)
1 unwaxed lemon (zest and juice)
How healthy are the main ingredients?
Long grain ricesesame oilsoy saucegarlic clovelemon

Preparation steps

1.
Bring around 500 ml of salted water to the boil, add the rice, cover and simmer for around 20 minutes until cooked.
2.
Deep-fry the spring onions in hot oil for 1-2 minutes until golden brown. Drain on kitchen paper.
3.
Mix the fish with 1-2 tbsp soy sauce and 2 tbsp oil. Briefly fry the garlic and chilli in the remaining oil then add the fish and fry for 2-3 minutes until golden brown. Add a little lemon juice and the zest, stir in the rice and fry for 2-3 minutes. Season to taste with soy sauce and lemon juice.
4.
Divide the rice between bowls, sprinkle with the spring onions and serve.