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Redfish with braised cucumber and wild rice
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Preparation:
25 min.
Preparation
ready in 1 hr 5 mins
Calories:
400
calories
Calories
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1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 400 cal. | (19 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.7 g | (19 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.9 μg | (15 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 19.4 μg | (32 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 13.7 mg | (114 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 111 μg | (37 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 18.7 μg | (42 %) | ||
| Vitamin B₁₂ | 4.8 μg | (160 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 950 mg | (24 %) | ||
| Calcium | 76 mg | (8 %) | ||
| Magnesium | 164 mg | (55 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 50 μg | (25 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 317 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
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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
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.
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