Mango Pollack with Rice
(Percentage of daily recommendation)
| Calorie | 376 cal. | (18 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 10.3 mg | (86 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 91 μg | (30 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 145 mg | (153 %) | ||
| Potassium | 816 mg | (20 %) | ||
| Calcium | 39 mg | (4 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 70 μg | (35 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 62 mg | |||
| Cholesterol | 60 mg |
Ingredients
- Ingredients
- 150 grams Basmati rice
- salt
- 400 grams Pollock
- 1 pc fresh ginger (10 grams)
- 1 tsp Mustard
- 2 Tbsps olive oil
- peppers
- 2 red Bell pepper
- 2 ripe Mangoes
- 2 stalks Tarragon
- sweet ground paprika
Preparation steps
Cook the rice in salted water according to package instructions.
Meanwhile, rinse the fish filets under cold water, pat dry and cut into 2 cm (approximately 3/4 inch) cubes. Squeeze the lime, peel and grate the ginger.
Mix the lime juice with ginger, mustard and 1 tablespoon of oil. Season with salt and pepper and pour over the fish. Mix everything well and let stand for about 20 minutes.
Meanwhile, rinse, trim, remove the seeds and ribs of the red bell peppers. Peel the mangos, remove the pulp without cutting the core. Cut the bell peppers and mango into bite-size pieces. Rinse the tarragon, shake dry and chop.
Heat the remaining oil in a pan. Saute the diced bell peppers, add in the fish and pour in the marinade. Saute on medium heat for 5-7 minutes. Add the diced mango and tarragon and season with paprika. Serve with the rice in bowls.