Name: Flaked fish with rice
Total time: 45 min
Yield: 4
Ingredients: 2.333 cups Basmati rice; 4 tablespoons white wine vinegar to taste; 1 cup pitted green olive half of them sliced; 1 teaspoon hot Mustard; 4 tablespoons sunflower oil; 2 cups Tuna tinned (in own juice), broken up with a fork; 2 handfuls Lettuce leaves e. g. rocket and lamb's lettuce; 0.667 cups cherry tomatoes quartered; 4 small gherkins sliced

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Calories:	742 kcal
Difficulty:	easy
Preparation:	25 min
Ready in:	45 min

Vegetable

Nutrition

1 serving contains (Percentage of daily recommendation)

Calories	742 kcal	(37%)
Protein	43 g	(86%)
Fat	20 g	(25%)
Carbohydrates	94 g	(36%)
Added Sugar	0 g	(0%)
Roughage	2 g	(7%)
Vitamin A	96.23 µg	(12%)
Vitamin D	2.27 µg	(45%)
Vitamin E	1.73 mg	(14%)
Vitamin B1	0.17 mg	(15%)
Vitamin B2	0.16 mg	(11%)
Niacin	31.17 mg	(195%)
Vitamin B6	1.2 mg	(86%)
Folate	6.44 µg	(3%)
Pantothenic Acid	0.41 mg	(7%)
Biotin	0.82 µg	(2%)
Vitamin B12	2.66 µg	(106%)
Vitamin C	4.71 mg	(6%)
Potassium	662.26 mg	(33%)
Calcium	28.63 mg	(4%)
Magnesium	54.19 mg	(14%)
Iron	1.56 mg	(11%)
Zinc	0.57 mg	(6%)
Saturates	2 g
Cholesterol	53.3 mg

Recipe author: EAT SMARTER

Ingredients

For servings

2 ⅓ cups	Basmati rice
4 tablespoons	white wine vinegar to taste
1 cup	pitted green olives half of them sliced
1 teaspoon	hot Mustard
4 tablespoons	sunflower oil
2 cups	Tuna tinned (in own juice), broken up with a fork
2 handfuls	Lettuce leaves e. g. rocket and lamb's lettuce
⅔ cups	cherry tomatoes quartered
4	small gherkins sliced

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Directions

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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