Flaked Fish with Rice

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Flaked Fish with Rice
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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)
Calorie742 kcal(35 %)
Protein43.02 g(44 %)
Fat19.91 g(17 %)
Carbohydrates93.57 g(62 %)
Sugar added0 g(0 %)
Roughage1.7 g(6 %)
Vitamin A96.23 mg(12,029 %)
Vitamin D2.27 μg(11 %)
Vitamin E1.73 mg(14 %)
Vitamin B₁0.17 mg(17 %)
Vitamin B₂0.16 mg(15 %)
Niacin31.17 mg(260 %)
Vitamin B₆1.2 mg(86 %)
Folate6.44 μg(2 %)
Pantothenic acid0.41 mg(7 %)
Biotin0.82 μg(2 %)
Vitamin B₁₂2.66 μg(89 %)
Vitamin C4.71 mg(5 %)
Potassium662.26 mg(17 %)
Calcium28.63 mg(3 %)
Magnesium54.19 mg(18 %)
Iron1.56 mg(10 %)
Zinc0.57 mg(7 %)
Saturated fatty acids2.42 g
Cholesterol53.3 mg
Author of this recipe:

Ingredients

for
4
Ingredients
2.333 cups
4 tablespoons
1 cup
pitted green olives (half of them sliced)
1 teaspoon
4 tablespoons
2 cups
Tuna tinned (in own juice), broken up with a fork
2 handfuls
Lettuce leaves (e. g. rocket and lamb's lettuce)
cup
cherry tomatoes (quartered)
4
small gherkins (sliced)
How healthy are the main ingredients?
Basmati riceMustardTunatomato

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.