Fish with Rice and Vegetables

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Fish with Rice and Vegetables
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Health Score:
7,2 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 55 min.
Ready in
Calories:
445
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie445 kcal(21 %)
Protein38.01 g(39 %)
Fat12.22 g(11 %)
Carbohydrates42.69 g(28 %)
Sugar added0 g(0 %)
Roughage1 g(3 %)
Vitamin A1,106.47 mg(138,309 %)
Vitamin D1.24 μg(6 %)
Vitamin E1.47 mg(12 %)
Vitamin B₁0.21 mg(21 %)
Vitamin B₂0.28 mg(25 %)
Niacin11.08 mg(92 %)
Vitamin B₆0.33 mg(24 %)
Folate22.64 μg(8 %)
Pantothenic acid1.25 mg(21 %)
Biotin1.38 μg(3 %)
Vitamin B₁₂4.15 μg(138 %)
Vitamin C0.52 mg(1 %)
Potassium661.88 mg(17 %)
Calcium107.36 mg(11 %)
Magnesium70.37 mg(23 %)
Iron0.69 mg(5 %)
Iodine5.93 μg(3 %)
Zinc1.29 mg(16 %)
Saturated fatty acids6 g
Cholesterol114.07 mg

Ingredients

for
4
Ingredients
600 grams
white fish fillet (ready to cook, skinless, such as cod)
freshly ground Pepper
Butter (for the steaming pan)
600 grams
mixed Vegetables (Broccoli, Brussels sprouts, baby carrots)
250 grams
300 milliliters
100 milliliters
100 grams
1 splash
sweet ground paprika (for sprinkling)

Preparation steps

1.

Rinse and pat dry fish, season with salt and pepper. Arrange in a buttered bamboo steamer insert and cover.

2.

Rinse vegetables and cut into bite-sized pieces. Add to the steamer and lightly season with salt and pepper, cover. 

3.

Combine rice with 500 ml (approximately 2 cups) of boiling salted water and cook for about 20 minutes or until al dente. 

4.

Combine stock with milk and bring to a boil, reduce heat and simmer briefly. Add cream cheese and capers, season with salt, pepper and a dash of lemon juice. Remove from heat and let stand briefly.

5.

Cook fish and vegetables over boiling water for about 6-8 minutes. Arrange fish and vegetables with rice on plates and drizzle with sauce. Season with paprika and serve.