Rice with Fish and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 492 cal. | (23 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.1 g | (7 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin K | 4.9 μg | (8 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 8.7 mg | (73 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 21 μg | (7 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 2.8 μg | (6 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 540 mg | (14 %) | ||
| Calcium | 24 mg | (2 %) | ||
| Magnesium | 55 mg | (18 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 67 μg | (34 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 64 mg | |||
| Cholesterol | 60 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 250 grams Long grain rice
- salt
- 2 scallions
- vegetable oil (for frying)
- 1 garlic clove
- 1 chili pepper
- 400 grams fish fillets (such as cod)
- 2 Tbsps light soy sauce
- 3 Tbsps sesame oil
- 1 organic lemon
Preparation steps
Rinse rice in a colander and drain. Boil about 500 ml (approximately 7 ounces) of salted water. Add rice, reduce heat and cover and simmer for about 20 minutes.
Rinse and peel scallions and cut white part of scallion in thin strips and green part of scallion in rings. Sauté for about 1-2 minutes. Drain on paper towels.
Peel garlic and chop finely. Rinse chile pepper, drain and cut in half lengthwise and remove stem and seeds and chop. Rinse fish and pat dry and cut into thin slices. Mix fish with 1-2 tablespoons soy sauce and 2 tablespoons oil. Rinse lemon in hot water, wipe dry and finely grate zest. Squeeze juice from lemon.
Cook garlic and chile pepper briefly in remaining oil. Add fish and fry for about 2-3 minutes, while stirring. Mix together rice, lemon juice and zest and add to pan and fry for 2-3 minutes. Season with soy sauce and lemon juice.
To serve, arrange rice on serving dish and sprinkle with scallions.
