Haddock with Bell Pepper Sauce and Rice

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Haddock with Bell Pepper Sauce and Rice
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Health Score:
8,0 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
424
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie424 kcal(20 %)
Protein37.59 g(38 %)
Fat11.77 g(10 %)
Carbohydrates29.26 g(20 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A146.05 mg(18,256 %)
Vitamin D0.9 μg(5 %)
Vitamin E1.45 mg(12 %)
Vitamin B₁0.17 mg(17 %)
Vitamin B₂0.26 mg(24 %)
Niacin15.1 mg(126 %)
Vitamin B₆0.89 mg(64 %)
Folate56.9 μg(19 %)
Pantothenic acid1.22 mg(20 %)
Biotin1.89 μg(4 %)
Vitamin B₁₂3.62 μg(121 %)
Vitamin C74.59 mg(79 %)
Potassium945.94 mg(24 %)
Calcium128.24 mg(13 %)
Magnesium86.2 mg(29 %)
Iron1.32 mg(9 %)
Iodine1.64 μg(1 %)
Zinc1.9 mg(24 %)
Saturated fatty acids7.4 g
Cholesterol139.62 mg

Ingredients

for
4
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
How healthy are the main ingredients?
Sour creamonionsalt

Preparation steps

1.

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.

2.

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.

3.

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.