Haddock with Bell Pepper Sauce and Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 424 cal. | (20 %) | ||
| Protein | 37.59 g | (38 %) | ||
| Fat | 11.77 g | (10 %) | ||
| Carbohydrates | 29.26 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 146.05 mg | (18,256 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 1.45 mg | (12 %) | ||
| Vitamin B₁ | 0.17 mg | (17 %) | ||
| Vitamin B₂ | 0.26 mg | (24 %) | ||
| Niacin | 15.1 mg | (126 %) | ||
| Vitamin B₆ | 0.89 mg | (64 %) | ||
| Folate | 56.9 μg | (19 %) | ||
| Pantothenic acid | 1.22 mg | (20 %) | ||
| Biotin | 1.89 μg | (4 %) | ||
| Vitamin B₁₂ | 3.62 μg | (121 %) | ||
| Vitamin C | 74.59 mg | (79 %) | ||
| Potassium | 945.94 mg | (24 %) | ||
| Calcium | 128.24 mg | (13 %) | ||
| Magnesium | 86.2 mg | (29 %) | ||
| Iron | 1.32 mg | (9 %) | ||
| Iodine | 1.64 μg | (1 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 7.4 g | |||
| Cholesterol | 139.62 mg |
Ingredients
- For the haddock
- 4 Haddock
- ¼ l white wine
- ¼ l fish stock (from a jar)
- butter (for the baking dish)
- For the bell pepper sauce and rice
- 1 small onion
- 2 Red Bell pepper
- 1 cup Sour cream
- 300 grams mixed Wild rice
- 1 green Bell pepper
- salt
- peppers
Preparation steps
For the haddock, rinse fish and pat dry. Put fish in a buttered steamer basket over a pot. Add wine and fish stock to the pot and bring to a boil. Put fish in the broth, cover and cook for 12 minutes.
For the pepper sauce and rice, cut the red bell peppers in half, remove the seeds, rinse and finely chop. Peel onion and chop finely. Sauté onion in butter. Add red bell peppers and cook for 8 minutes. Stir in sour cream simmer 4 minutes and then puree coarsely with an immersion blender.
Season sauce with salt and pepper. Preparing the rice according to package directions. Cut green bell pepper in half, remove the seeds, rinse and cut into thin strips. Blanch strips in boiling salted water 5 minutes, drain, and mix with the rice. Arrange fish on plates, drizzle with the bell pepper sauce and serve with the rice.
