Cod Fried Rice
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 469 cal. | (22 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.6 g | (5 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.3 mg | (69 %) | ||
| Vitamin K | 4.7 μg | (8 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 12.2 mg | (102 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 23 μg | (8 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 2.1 μg | (5 %) | ||
| Vitamin B₁₂ | 4.2 μg | (140 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 746 mg | (19 %) | ||
| Calcium | 23 mg | (2 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 105 μg | (53 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 44 mg | |||
| Cholesterol | 96 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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.
