Paprika Curry Rice with Salmon
Paprika Curry Rice with Salmon - With an extra portion of healthy fats
Healthy, because
Even smarter
Nutritional values
Bell peppers provide antioxidants that protect cells and provide firmer connective tissue. However, for people with a sensitive stomach or intestines, the hard skin of the bell pepper can cause flatulence or abdominal cramps. Those who cannot tolerate it, however, can simply remove it with a peeler.
The curry also tastes wonderful with chicken breast fillet instead of salmon - just give it a try! If you don't like cilantro, replace it with flat-leaf parsley.
(Percentage of daily recommendation)
| Calorie | 496 cal. | (24 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 22.2 μg | (37 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 19.4 mg | (162 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 136 μg | (45 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 121 mg | (127 %) | ||
| Potassium | 823 mg | (21 %) | ||
| Calcium | 22 mg | (2 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 79 mg | |||
| Cholesterol | 73 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 7 ¼ ozs Brown rice
- salt
- 18 ozs salmon fillets
- 3 Tbsps Lime juice
- 2 green Bell pepper
- 1 green chili pepper
- 1 handful cilantro
- 3 Tbsps olive oil
- 1 tsp Curry powder
Preparation steps
Cook rice in 2.5 times the amount of boiling salted water for 25-30 minutes on low heat, covered.
Meanwhile, rinse salmon fillet, pat dry and sprinkle with 1 tablespoon lime juice. Let stand for 5 minutes. Halve, seed, wash and dice the peppers. Halve chili pepper lengthwise, remove seeds, wash and cut into narrow rings. Wash the coriander, shake dry and pluck off the leaves.
Heat 1 tablespoon oil in a frying pan. Pat fish dry and sear in hot oil on both sides for about 5 minutes over medium heat. Cover and allow to cook for 5 minutes.
Meanwhile, heat remaining oil in a frying pan. Sauté the bell bell pepper and half of the chili rings for 5 minutes over medium heat.
Add cooked rice and fry for 5 minutes, turning. Season with curry powder, salt and remaining lime juice. Salt salmon, cut into pieces and arrange on rice. Serve sprinkled with remaining chili rings and cilantro leaves.
