Flaked Fish with Rice
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
742
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 742 kcal | (35 %) | ||
| Protein | 43.02 g | (44 %) | ||
| Fat | 19.91 g | (17 %) | ||
| Carbohydrates | 93.57 g | (62 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.7 g | (6 %) |
more nutritional values
| Vitamin A | 96.23 mg | (12,029 %) | ||
| Vitamin D | 2.27 μg | (11 %) | ||
| Vitamin E | 1.73 mg | (14 %) | ||
| Vitamin B₁ | 0.17 mg | (17 %) | ||
| Vitamin B₂ | 0.16 mg | (15 %) | ||
| Niacin | 31.17 mg | (260 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 6.44 μg | (2 %) | ||
| Pantothenic acid | 0.41 mg | (7 %) | ||
| Biotin | 0.82 μg | (2 %) | ||
| Vitamin B₁₂ | 2.66 μg | (89 %) | ||
| Vitamin C | 4.71 mg | (5 %) | ||
| Potassium | 662.26 mg | (17 %) | ||
| Calcium | 28.63 mg | (3 %) | ||
| Magnesium | 54.19 mg | (18 %) | ||
| Iron | 1.56 mg | (10 %) | ||
| Zinc | 0.57 mg | (7 %) | ||
| Saturated fatty acids | 2.42 g | |||
| Cholesterol | 53.3 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2.333 cups
- 4 tablespoons
white wine vinegar (to taste)
- 1 cup
- 1 teaspoon
hot Mustard
- 4 tablespoons
- 2 cups
Tuna tinned (in own juice), broken up with a fork
- 2 handfuls
Lettuce (e. g. rocket and lamb's lettuce)
- ⅔ cup
- 4
Preparation steps
1.
Steam the rice for around 20 minutes then leave to cool completely.
2.
Mix the vinegar with the sliced olives, mustard and oil. Season to taste with salt and ground black pepper. Mix gently with the rice and tuna.
3.
Arrange the lettuce around the edge of the plates and place the rice salad in the middle. Serve garnished with the remaining ingredients.
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