Clean Eating Lunch

Rice with Fish, Spinach and Egg

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Rice with Fish, Spinach and Egg
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Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
448
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie448 cal.(21 %)
Protein31 g(32 %)
Fat12 g(10 %)
Carbohydrates51 g(34 %)
Sugar added0 g(0 %)
Roughage2.1 g(7 %)
Vitamin A0.6 mg(75 %)
Vitamin D3.2 μg(16 %)
Vitamin E3.5 mg(29 %)
Vitamin K157 μg(262 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.8 mg(73 %)
Niacin9.9 mg(83 %)
Vitamin B₆0.5 mg(36 %)
Folate145 μg(48 %)
Pantothenic acid2.2 mg(37 %)
Biotin31.6 μg(70 %)
Vitamin B₁₂3.7 μg(123 %)
Vitamin C24 mg(25 %)
Potassium714 mg(18 %)
Calcium117 mg(12 %)
Magnesium77 mg(26 %)
Iron4.1 mg(27 %)
Iodine57 μg(29 %)
Zinc2.8 mg(35 %)
Saturated fatty acids3.5 g
Uric acid83 mg
Cholesterol473 mg
Complete sugar2 g

Ingredients

for
4
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
How healthy are the main ingredients?
Spinachparsleyegg

Preparation steps

1.

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. 

2.

Rinse the spinach and spin dry.

3.

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.

4.

Serve the rice with spinach in 4 bowls and top each with 2 poached eggs and freshly ground pepper.