Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Pan-seared Haddock with Peppers and Wild Rice
25 min., ready in 55 min.
Time:
468
calories
Calories:
Health Score:
75 / 100
Ingredientsfor
- 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
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.
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 %) |