Rice with Fish, Spinach and Egg
Healthy, because
Even smarter
Nutritional values
The easily digestible cod fillet is not only particularly low in fat, but also rich in protein and thus of great value for muscle building and maintenance. In addition, the fish provides tooth-protecting fluorine and iodine for the formation of hormones. The spinach convinces with vitamin A for strong vision and zinc for regulated metabolic mechanisms.
If poaching the eggs seems too complicated to you, you can also serve the rice with fish with soft-boiled eggs.
(Percentage of daily recommendation)
| Calorie | 448 cal. | (21 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.1 g | (7 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 3.2 μg | (16 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 157 μg | (262 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 9.9 mg | (83 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 145 μg | (48 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 31.6 μg | (70 %) | ||
| Vitamin B₁₂ | 3.7 μg | (123 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 714 mg | (18 %) | ||
| Calcium | 117 mg | (12 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 57 μg | (29 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 83 mg | |||
| Cholesterol | 473 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 250 grams Rice
- 500 milliliters Vegetable broth (from the glass)
- 250 grams fish fillets
- 1 bunch parsley
- 8 eggs
- 100 milliliters Vinegar
- 125 grams Spinach
Preparation steps
Bring the broth to a boil in a saucepan, add the rice and cook according to package directions. Rinse fish fillets, pat dry and cut into bite-size pieces. Season with salt and pepper and add the fish to the rice during the last 5 minutes of cooking. Rinse the parsley, dry and finely chop. Add the parsley to the rice once it's cooked.
Rinse the spinach and spin dry.
In a wide pot bring 1.5 liters (approximately 1 1/2 quarts) of water and the vinegar to a boil. Break the eggs separately and place in cups or bowls, then slide the eggs into the simmering vinegar and water. Cook until the whites are set, about 4 minutes. Remove with a slotted spoon and drain well.
Serve the rice with spinach in 4 bowls and top each with 2 poached eggs and freshly ground pepper.
