Redfish with Braised Cucumber and Wild Rice

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Redfish with Braised Cucumber and Wild Rice
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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
400
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie400 cal.(19 %)
Protein33 g(34 %)
Fat7 g(6 %)
Carbohydrates50 g(33 %)
Sugar added0 g(0 %)
Roughage5.7 g(19 %)
Vitamin A0.1 mg(13 %)
Vitamin D2.9 μg(15 %)
Vitamin E2.2 mg(18 %)
Vitamin K19.4 μg(32 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin13.7 mg(114 %)
Vitamin B₆0.8 mg(57 %)
Folate111 μg(37 %)
Pantothenic acid1.6 mg(27 %)
Biotin18.7 μg(42 %)
Vitamin B₁₂4.8 μg(160 %)
Vitamin C20 mg(21 %)
Potassium950 mg(24 %)
Calcium76 mg(8 %)
Magnesium164 mg(55 %)
Iron2.7 mg(18 %)
Iodine50 μg(25 %)
Zinc4.3 mg(54 %)
Saturated fatty acids1.3 g
Uric acid317 mg
Cholesterol38 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
250 grams Wild rice
salt
125 grams sun-dried Tomatoes (In oil)
30 grams black Olives (pitted)
1 Cucumber
500 grams redfish fillet
freshly ground peppers
100 milliliters Vegetable broth
1 Tbsp freshly chopped Dill
lemon juice
How healthy are the main ingredients?
TomatoOliveDillsaltCucumber

Preparation steps

1.

Cook wild rice in salted boiling water according to package instructions. 

2.

Drain tomatoes well, collecting all oil, and chop. Cut olives into quarters. Rinse and dry cucumber, halve lengthwise and scrape out seeds, cut into 6 cm (approximately 2 1/2 inch) long sticks. 

3.

Rinse fish, pat dry and cut into 4 approximately equal portion pieces. Season with salt and pepper. Heat 2 tablespoons of tomato oil in a pan and cook fish until golden brown on both sides.

4.

Heat 2 tablespoons of tomato oil in a pan and saute cucumber briefly. Season with salt and pepper and add a little broth. Simmer, covered, for about 5 minutes. Add tomatoes, olives and dill and season with lemon juice.

5.

Arrange well-drained rice on plates, top with vegetables and fish. Serve.