Curried Smoked Haddock Rice

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Curried Smoked Haddock Rice
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Health Score:
Health Score
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
303
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie303 kcal(14 %)
Protein19.62 g(20 %)
Fat12.41 g(11 %)
Carbohydrates28.12 g(19 %)
Sugar added0 g(0 %)
Roughage2.76 g(9 %)
Vitamin A138.1 mg(17,263 %)
Vitamin D1.73 μg(9 %)
Vitamin E1.31 mg(11 %)
Vitamin B₁0.22 mg(22 %)
Vitamin B₂0.29 mg(26 %)
Niacin8.78 mg(73 %)
Vitamin B₆0.4 mg(29 %)
Folate28.73 μg(10 %)
Pantothenic acid1.08 mg(18 %)
Biotin3.41 μg(8 %)
Vitamin B₁₂1.92 μg(64 %)
Vitamin C3.75 mg(4 %)
Potassium510.89 mg(13 %)
Calcium148.64 mg(15 %)
Magnesium66.03 mg(22 %)
Iron1.12 mg(7 %)
Iodine23.88 μg(12 %)
Zinc1.36 mg(17 %)
Saturated fatty acids6.99 g
Cholesterol75.43 mg
Author of this recipe:

Ingredients

for
6
Ingredients
2 ½ cups
3 cups
smoked Haddock
¼ cup
1
large onion (finely chopped)
2 cloves
garlic (crushed)
2 tablespoons
2 ¼ cups
2 tablespoons
flat-leaf parsley (chopped)
How healthy are the main ingredients?
garlicLong grain riceparsley

Preparation steps

1.
Bring the milk to a simmer then pour it over the smoked haddock. Cover the dish with clingfilm and leave to steep for 10 minutes. Drain off and reserve the milk and flake the haddock, discarding any skin and bones.
2.
Melt the butter in a large saucepan and fry the onions for 5 minutes, then add the garlic and cook for 2 more minutes. Add the curry powder and rice and stir to coat in the butter, then add 550 ml of the haddock milk, topping it up with water if necessary.
3.
Stir the mixture once and bring it to a simmer, then put a sheet of foil over the top and clamp on the lid. Turn the heat down low and cook for 12 minutes without lifting the lid.
4.
When the time is up, turn off the heat and leave to stand for 10 minutes. Stir in the flaked haddock then re-cover the pan and leave to stand for a further 5 minutes.
5.
Divide the mixture between six warm bowls and sprinkle with parsley.