Pumpkin Rice with Fish
Nutritional values
(Percentage of daily recommendation)
| Calorie | 569 cal. | (27 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 7.3 g | (24 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 11.5 mg | (96 %) | ||
| Vitamin K | 33.8 μg | (56 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 12.6 mg | (105 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 124 μg | (41 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 10.2 μg | (23 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 150 mg | (158 %) | ||
| Potassium | 1,348 mg | (34 %) | ||
| Calcium | 153 mg | (15 %) | ||
| Magnesium | 147 mg | (49 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 283 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 14 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
