Crispy Fish with Peppers and Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 545 cal. | (26 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.7 g | (6 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 11.5 mg | (96 %) | ||
| Vitamin K | 10.7 μg | (18 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 11.2 mg | (93 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 41 μg | (14 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 3.8 μg | (127 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 669 mg | (17 %) | ||
| Calcium | 40 mg | (4 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 90 μg | (45 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 55 mg | |||
| Cholesterol | 184 mg | |||
| Complete sugar | 1 g |
Ingredients
- Ingredients
- 200 grams Basmati rice
- salt
- 1 Red paprika
- 1 yellow paprika
- 1 orange paprika
- 1 green paprika
- 1 shallot
- 1 garlic clove
- 2 Tbsps vegetable oil
- salt
- peppers
- 2 Tbsps lemon juice
- 500 grams fish fillets
- Pastry flour
- 3 Tbsps Pastry flour
- 2 eggs
- 80 milliliters white wine
- lemon juice (for drizzling)
- vegetable oil (for cooking)
- cilantro (for garnishing)
Preparation steps
Drizzle fish with lemon juice and let stand for 10 minutes. Rinse and dry bell peppers, halve and remove seeds and ribs, cut into pieces. Peel shallot and garlic and chop finely.
Beat eggs, add wine and whisk. Mix flour with 1/4 teaspoon of salt and add to egg mixture. Whisk until it thickens. Cook rice according to package instructions. Heat oil in a pan and saute garlic and shallot, add bell peppers and season with salt, pepper and lemon juice and simmer, covered, until al dente, stirring occasionally. Pat dry fish and cut into bite-sized pieces. Coat with flour and dip into egg mixture. Hea oil and cook fish, few pieces at a time, until golden brown. Arrange peppers on rice and top with fish and vegetables. Garnish with cilantro leaves and serve.
