Plaice with Wild Rice
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
549
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 549 cal. | (26 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 4.7 μg | (24 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 2.3 μg | (4 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 17.9 mg | (149 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 92 μg | (31 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 842 mg | (21 %) | ||
| Calcium | 131 mg | (13 %) | ||
| Magnesium | 171 mg | (57 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 83 μg | (42 %) | ||
| Zinc | 5.3 mg | (66 %) | ||
| Saturated fatty acids | 7.4 g | |||
| Uric acid | 143 mg | |||
| Cholesterol | 119 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 150 grams Wild rice
- salt
- 300 grams Plaice fillet
- 2 Tbsps lemon juice
- 1 Tbsp vegetable oil
- 1 garlic clove
- 2 Tbsps finely chopped Basil
- 1 Tbsp butter
- 2 Tbsps Whipped cream
- freshly ground peppers
Preparation steps
1.
Rinse wild rice in a sieve under running water. Combine wild rice with 500 ml (approximately 2 cups) water and 1/2 teaspoon salt. Bring to a boil, cover and cook over very low heat, about 1 hour.
2.
Cut plaice fillets into serving pieces, sprinkle with lemon juice and season with salt and pepper.
3.
Peel garlic and press through a garlic press.
4.
In a pan, heat oil over medium heat. Add fish and garlic and sauté fish on both sides. Mix basil, butter and cream into the cooked rice. Cook, stirring, until heated through, about 1 minute. Season wild rice with salt and pepper and serve immediately with fish.
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