Curried Smoked Haddock Rice
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(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
398
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 398 cal. | (19 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.2 g | (4 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.4 μg | (7 %) | ||
| Vitamin E | 0.8 mg | (7 %) | ||
| Vitamin K | 12.5 μg | (21 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10.7 mg | (89 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 29 μg | (10 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 591 mg | (15 %) | ||
| Calcium | 151 mg | (15 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 175 μg | (88 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 7.7 g | |||
| Uric acid | 210 mg | |||
| Cholesterol | 72 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
6
- Ingredients
- 2 ½ cups Whole milk
- 3 cups smoked Haddock
- ¼ cup butter
- 1 large onion (finely chopped)
- 2 cloves garlic cloves (crushed)
- 2 Tbsps mild Curry powder
- 2 ¼ cups Long grain rice (washed)
- 2 Tbsps flat-leaf parsley (chopped)
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.
