Gluten Free Curried Haddock and Rice Bake
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(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
315
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 315 cal. | (15 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.9 g | (3 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 19.6 μg | (33 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10.1 mg | (84 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 489 mg | (12 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 48 mg | (16 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 157 μg | (79 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 5.7 g | |||
| Uric acid | 184 mg | |||
| Cholesterol | 219 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 16 ozs smoked Haddock
- boiling water
- 2 Tbsps butter
- 1 Tbsp vegetable oil
- 1 onion (finely chopped)
- ¾ cup Basmati rice
- ½ Tbsp gluten-free Curry powder
- 3 hard-boiled eggs (quartered)
- 2 Tbsps parsley
- lemon juice
- freshly ground Black pepper
- salt
- To garnish
- halved lemons (from squeezed lemon)
Preparation steps
1.
Cover the haddock with boiling water in a frying pan and bring to a simmer. Cook gently for 5-8 minutes, until just cooked. Drain, reserving the soaking liquid. Measure the soaking liquid and add enough water to make it up to 400ml|14 fl oz.
2.
Skin the haddock and cut into chunky pieces, removing any bones and set aside.
3.
Melt half the butter and all the oil in a large pan. Add the onion and cook gently for about 5 minutes, until softened but not browned.
4.
Add the rice and curry powder and stir for 1-2 minutes.
5.
Pour in the measured liquid, bring to a boil then reduce the heat to a simmer and cover tightly. Leave to cook, without disturbing for 8 minutes, then stir in the haddock.
6.
Cover again and simmer for a further 4-5 minutes, until the rice is tender and has absorbed the liquid. If necessary, add a little more hot water, to prevent burning.
7.
Dot the rice with the remaining butter, cover and leave to stand for 4 minutes.
8.
Add the eggs and parsley and stir in lightly with a fork, fluffing up the grains of rice. Season to taste with lemon juice, pepper and salt.
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