Fish with Rice and Vegetables

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Fish with rice and vegetables
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 55 min.
Ready in
Calories:
553
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie553 cal.(26 %)
Protein43 g(44 %)
Fat16 g(14 %)
Carbohydrates55 g(37 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.2 μg(1 %)
Vitamin E3.8 mg(32 %)
Vitamin K16.1 μg(27 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.9 mg(82 %)
Niacin14.8 mg(123 %)
Vitamin B₆0.8 mg(57 %)
Folate81 μg(27 %)
Pantothenic acid1.1 mg(18 %)
Biotin10.6 μg(24 %)
Vitamin B₁₂4.5 μg(150 %)
Vitamin C31 mg(33 %)
Potassium1,176 mg(29 %)
Calcium92 mg(9 %)
Magnesium96 mg(32 %)
Iron1.8 mg(12 %)
Iodine108 μg(54 %)
Zinc1.5 mg(19 %)
Saturated fatty acids8.6 g
Uric acid109 mg
Cholesterol143 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
600 grams white fish fillets (ready to cook, skinless, such as cod)
salt
freshly ground peppers
butter (for the steaming pan)
600 grams mixed Vegetables (Broccoli, Brussels sprouts, baby carrots)
250 grams Long grain rice
300 milliliters fish stock
100 milliliters milk
100 grams cream cheese
1 splash lemon juice
sweet ground paprika (for sprinkling)
How healthy are the main ingredients?
Long grain ricecream cheesesalt

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.  

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