Flounder Fillet with Braised Cucumber and Brown Rice
(1 vote)
(1 vote)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
482
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 482 cal. | (23 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.8 g | (9 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 4.7 μg | (24 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 18.7 μg | (31 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13.6 mg | (113 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 14.6 μg | (32 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 900 mg | (23 %) | ||
| Calcium | 161 mg | (16 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 74 μg | (37 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 10.9 g | |||
| Uric acid | 200 mg | |||
| Cholesterol | 175 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams Plaice fillet
- 1 organic lemon
- 1 Tomato
- 200 grams cooked Brown rice
- ½ l water
- 1 Tbsp instant Broth
- 500 grams Braised Cucumbers
- peppers
- 200 grams Whipped cream
- 3 Tbsps lemon juice
- 1 egg
- 2 Tbsps fresh Dill
Preparation steps
1.
Cook the rice in a large pan with the water and the broth for about 15 minutes over low heat. Peel cucumber, dice, mix into the rice and season with a little pepper. Cover and let cook for another 15 minutes.
2.
Mix the cream with 2 tablespoons of lemon juice, egg and 1 tablespoon finely chopped dill. Rinse the fish fillets, pat dry, sprinkle with pepper and distribute the fillets on cucumber rice.
3.
Pour cream over everything and let infuse on low heat for another 10 minutes. Remove the pan from the heat, garnish with the remaining dill and drizzle with lemon juice. To serve, rinse tomato and lemon, dry, cut into slices and garnish the flounder.
