Rice and Fish Bowls
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
500
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 500 cal. | (24 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.6 g | (12 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 36 μg | (180 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 45.3 μg | (76 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 17.2 mg | (143 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 111 μg | (37 %) | ||
| Pantothenic acid | 4.3 mg | (72 %) | ||
| Biotin | 14.1 μg | (31 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 1,023 mg | (26 %) | ||
| Calcium | 172 mg | (17 %) | ||
| Magnesium | 132 mg | (44 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 652 mg | |||
| Cholesterol | 112 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ⅛ cups Long grain rice
- 1 tsp salt
- 9 ozs Asparagus (cut in bite-size pieces)
- 3 Tbsps olive oil
- 1 lemon (finely grated zest and juice)
- 4 Tbsps chopped mint
- 2 Tbsps white Sesame seeds
- 2 Tbsps black Sesame seeds
- salt
- peppers
- 4 Smoked trout (cut into pieces)
Preparation steps
1.
Put the rice and salt into a pan and cover with water. Bring to a boil and cook for 10 minutes.
2.
Add the asparagus and cook for a further 3-4 minutes, until the rice is completely cooked and the asparagus is slightly crunchy. Drain, rinse in cold water and drain again.
3.
Stir the oil, lemon zest and juice, mint and sesame seeds into the rice and asparagus. Season well with salt and pepper and leave to cool.
4.
Spoon the rice mixture into serving bowls and top with the smoked trout.
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