Pumpkin Rice with Fish

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Pumpkin Rice with Fish
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Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
536
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
1 serving contains
(Percentage of daily recommendation)
Calories536 kcal(26 %)
Protein40.4 g(41 %)
Fat19.4 g(17 %)
Carbohydrates49 g(33 %)

Ingredients

for
4
for the rice
200 grams Long grain rice
salt
1 Red Bell pepper
1 green Bell pepper
1 zucchini
400 grams Pumpkin
1 onion
1 bunch thyme
2 Tbsps Pine nuts
4 Tbsps olive oil
30 grams dried Cranberry
peppers
1 lemon
For the fish
600 grams Perch fillet (with skin)
salt
peppers
2 Tbsps vegetable oil
How healthy are the main ingredients?
PumpkinLong grain riceolive oilPine nutsCranberrythyme

Preparation steps

1.

Cook the rice according to the package instructions. Cut the peppers into quarters and rinse. Rinse the zucchini. Peel the pumpkin and remove the seeds. Cut the vegetables into small cubes. Peel and dice the onion. Rinse the thyme and remove the leaves from the stems.

2.

For the rice: Toast the pine nuts in a large dry pan until golden brown. Place onto a plate. Heat olive oil in the pan. Add the onion and vegetables and cook for 12-15 minutes. In the final minutes, add the thyme and cranberries. Stir in the rice and pinutes and season with salt and pepper. Rinse the lemon and grate the zest. Squeeze the juice. Mix the lemon zest and juice with the rice.

3.

For the fish: Rinse the perch, pat dry and cut into serving pieces. Season with salt and pepper. Heat oil in a pan. Fry the fish with the skin side down for 2-3 minutes, then turn and fry another 1-2 minutes. Serve the perch on the rice.