Crispy Fish with Peppers and Rice

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Crispy Fish with Peppers and Rice
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Health Score:
73 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
545
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie545 cal.(26 %)
Protein34 g(35 %)
Fat21 g(18 %)
Carbohydrates50 g(33 %)
Sugar added0 g(0 %)
Roughage1.7 g(6 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.8 μg(4 %)
Vitamin E11.5 mg(96 %)
Vitamin K10.7 μg(18 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.7 mg(64 %)
Niacin11.2 mg(93 %)
Vitamin B₆0.5 mg(36 %)
Folate41 μg(14 %)
Pantothenic acid0.8 mg(13 %)
Biotin9 μg(20 %)
Vitamin B₁₂3.8 μg(127 %)
Vitamin C7 mg(7 %)
Potassium669 mg(17 %)
Calcium40 mg(4 %)
Magnesium64 mg(21 %)
Iron1.3 mg(9 %)
Iodine90 μg(45 %)
Zinc0.7 mg(9 %)
Saturated fatty acids3.3 g
Uric acid55 mg
Cholesterol184 mg
Complete sugar1 g

Ingredients

for
4
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)
How healthy are the main ingredients?
Basmati ricesaltshallotgarlic cloveegg

Preparation steps

1.

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. 

2.

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.