Healthy White Fish Bowl

0
Average: 0 (0 votes)
(0 votes)
Healthy White Fish Bowl
share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
386
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie386 kcal(18 %)
Protein34.55 g(35 %)
Fat7.65 g(7 %)
Carbohydrates50.29 g(34 %)
Sugar added0 g(0 %)
Roughage9.27 g(31 %)
Vitamin A1,635.71 mg(204,464 %)
Vitamin D1.19 μg(6 %)
Vitamin E4.43 mg(37 %)
Vitamin B₁0.54 mg(54 %)
Vitamin B₂0.52 mg(47 %)
Niacin13.6 mg(113 %)
Vitamin B₆0.92 mg(66 %)
Folate386.12 μg(129 %)
Pantothenic acid0.61 mg(10 %)
Biotin0.95 μg(2 %)
Vitamin B₁₂1.04 μg(35 %)
Vitamin C83.51 mg(88 %)
Potassium1,884.3 mg(47 %)
Calcium208.53 mg(21 %)
Magnesium235.48 mg(78 %)
Iron6.86 mg(46 %)
Iodine4.12 μg(2 %)
Zinc2.69 mg(34 %)
Saturated fatty acids1.19 g
Cholesterol54.57 mg

Ingredients

for
4
Ingredients
3 cups floury potatoes (peeled and diced)
14 ounces skinless Cod (pin-boned)
1 ½ tablespoons olive oil
1 ½ cups cooked Long grain rice
2 cups baby Spinach (roughly chopped)
1 cup fresh green pea
salt
freshly ground peppers
How healthy are the main ingredients?
potatoolive oilLong grain riceSpinachsalt

Preparation steps

1.
Cook the potatoes in a large saucepan of salted, boiling water for 15 - 18 minutes until tender to the point of a knife. Preheat the grill.
2.
Rub the cod with the oil and season with salt and pepper. Grill for 6 - 8 minutes, turning once, until firm yet slightly springy to the touch. Remove from the grill and leave to rest, covered with foil.
3.
Drain the potatoes when done and leave to cool briefly. Reheat the rice in a microwave and flake the cod at the same time.
4.
Toss together the potatoes, flaked cod, spinach, peas, and seasoning to taste. Spoon into bowls and serve.