Egg and Fish Breakfast Rice
(0 votes)
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
412
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 412 cal. | (20 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.8 g | (3 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 6.4 μg | (32 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 25.4 μg | (42 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 18.1 mg | (151 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 118 μg | (39 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 14.9 μg | (33 %) | ||
| Vitamin B₁₂ | 5.9 μg | (197 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 639 mg | (16 %) | ||
| Calcium | 45 mg | (5 %) | ||
| Magnesium | 50 mg | (17 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 33 mg | |||
| Cholesterol | 290 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 cup Basmati rice (well rinsed and drained)
- ¾ tsp Saffron (infused in 4 tbsp hot water)
- salt
- 7 ozs Spinach
- 4 eggs
- 4 slices smoked Salmon
- To garnish
- flat-leaf parsley
Preparation steps
1.
Put the rice into a pan and cover with cold water. Add the saffron and its soaking water and bring to a boil. Reduce the heat, cover and cook gently for about 10 minutes until the liquid is absorbed and the rice is tender. Season to taste with salt.
2.
Put the spinach in a pan with just the water clinging to the leaves. Cover and cook for 3-4 minutes until wilted, then drain and squeeze all the water out.
3.
Put cold water to a depth of about 8 cm|3" in a wide pan. Bring to a boil, then reduce the heat until only a few bubbles rise to the surface.
4.
Stir the water in the pan gently with a large spoon. This creates a pool that will help keep the eggs intact as they're poaching. Gently slide the eggs, one at a time, into the water.
5.
Cook the eggs for 2-4 minutes. 2 minutes for eggs with runny yolks or 4 minutes for set yolks.
6.
Place the spinach and rice on warm serving plates and place a slice of smoked salmon on top. Set the poached eggs on top and garnish with parsley.
