Pan-seared Haddock with Peppers and Wild Rice
(0 votes)
(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
468
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 468 cal. | (22 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.2 g | (21 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 25 μg | (42 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 19.7 mg | (164 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 149 μg | (50 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 181 mg | (191 %) | ||
| Potassium | 1,093 mg | (27 %) | ||
| Calcium | 65 mg | (7 %) | ||
| Magnesium | 154 mg | (51 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 273 μg | (137 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 293 mg | |||
| Cholesterol | 70 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams Wild rice
- salt
- 3 Bell pepper (red, yellow and green)
- 1 garlic clove
- 4 Tbsps olive oil
- 1 pinch sugar
- 1 Tbsp white balsamic vinegar
- 800 grams Haddock fillet
- salt
- white peppers
- Dill (for garnish)
Preparation steps
1.
Cook the rice according to the package instructions. Rinse the peppers, cut in half, remove the seeds and pith and dice. Peel the garlic, chop finely and sauté with the peppers in 2 tablespoons hot oil for 1-2 minutes. Sprinkle with sugar and vinegar and cook for another 2-3 minutes.
2.
Rinse the fish fillets, pat dry and cut into 8 equal-sized pieces. Season with salt and pepper and sear until golden brown in the remaining oil for 2-3 minutes per side. Arrange on serving plates with the vegetables and rice. Serve garnished with dill.
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