Flaked Fish and Rice Pots
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
444
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 444 cal. | (21 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.6 g | (12 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 21 μg | (35 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 575 mg | (14 %) | ||
| Calcium | 58 mg | (6 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 261 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 9 ozs Salmon fillet
- 2 ½ cups cold, cooked Basmati rice
- 2 salad Tomatoes (chopped)
- ⅔ cup fresh Broad bean (shelled and blanched)
- salt
- peppers
- ¼ cup olive oil
- 2 Tbsps parsley (finely chopped)
- 1 Tbsp fennel seeds (toasted)
Preparation steps
1.
In a large mixing bowl, combine the rice, olive oil, fennel seeds, chopped parsley, tomato and broad beans.
2.
In a separate bowl, flake the salmon fillet into chunks. Fold carefully into the rice mixture and then season.
3.
Spoon into glasses and serve immediately.
