Fish with Rice and Vegetables
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 553 cal. | (26 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 16.1 μg | (27 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 14.8 mg | (123 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 4.5 μg | (150 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 1,176 mg | (29 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 108 μg | (54 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 8.6 g | |||
| Uric acid | 109 mg | |||
| Cholesterol | 143 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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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