Fish Fillet with Vegetables and Rice

0
Average: 0 (0 votes)
(0 votes)
Fish Fillet with Vegetables and Rice
share Share
print
bookmark_border Copy URL
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
747
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie747 cal.(36 %)
Protein40 g(41 %)
Fat35 g(30 %)
Carbohydrates68 g(45 %)
Sugar added0 g(0 %)
Roughage4.9 g(16 %)
Vitamin A1.2 mg(150 %)
Vitamin D0.9 μg(5 %)
Vitamin E3.4 mg(28 %)
Vitamin K22.5 μg(38 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.9 mg(82 %)
Niacin14.1 mg(118 %)
Vitamin B₆0.9 mg(64 %)
Folate47 μg(16 %)
Pantothenic acid1 mg(17 %)
Biotin9.7 μg(22 %)
Vitamin B₁₂4.2 μg(140 %)
Vitamin C35 mg(37 %)
Potassium1,192 mg(30 %)
Calcium114 mg(11 %)
Magnesium106 mg(35 %)
Iron2.8 mg(19 %)
Iodine106 μg(53 %)
Zinc1.8 mg(23 %)
Saturated fatty acids19.5 g
Uric acid108 mg
Cholesterol170 mg
Complete sugar10 g

Ingredients

for
2
Ingredients
2 fish fillets (each about 180 grams, such as redfish)
lemons
salt
freshly ground peppers
1 Tbsp butter
1 carrot (finely sliced)
1 small Zucchini (finely sliced)
150 grams Whipped cream
Tarragon
150 grams Long grain rice
How healthy are the main ingredients?
Whipped creamLong grain ricelemonsaltcarrotZucchini

Preparation steps

1.

Combine rice with almost twice the amount of lightly salted water and bring to a boil, reduce heat and simmer, covered, for about 25 minutes.  

2.

Rinse and pat dry fish fillets. Drizzle with half of lemon juice and season with salt and pepper. Heat butter in a pan and cook fish for about 3 minutes per side. Remove from the pan and saute carrot and zucchini slices briefly. Remove from the pan and keep warm. 

3.

Add cream and remaining lemon juice to the pan, bring to a boil and season with salt, tarragon and pepper.

4.

Arrange rice with fish fillets and vegetables on plates, drizzle with sauce and serve.