Rice with Smoked Haddock and Eggs
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 40 min.
Ready in
Calories:
416
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 416 cal. | (20 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.6 g | (5 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.3 μg | (12 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 20.3 μg | (34 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.1 mg | (68 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 17.6 μg | (39 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 392 mg | (10 %) | ||
| Calcium | 57 mg | (6 %) | ||
| Magnesium | 45 mg | (15 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 91 μg | (46 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 148 mg | |||
| Cholesterol | 246 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 250 grams Long grain rice
- salt
- 1 onion
- 2 Tbsps vegetable oil
- 1 Tbsp Curry powder
- 4 hard-boiled eggs
- 250 grams smoked Haddock (skin and bones removed)
- 2 Tbsps freshly chopped parsley
- 3 Tbsps Whipped cream
- 1 Tbsp lemon juice
- freshly ground peppers
Preparation steps
1.
Cook the rice in 2 times the amount of salted water for about 20 minutes.
2.
Meanwhile, peel the onion, cut in half then thinly slice. In a hot pan, heat the oil and sauté the onion until golden brown. Add the curry and cook for about 1 minute, stirring. Peel the eggs and cut into pieces. Flake the fish, add to the onion along with the eggs, parsley and cream. Drain the rice, add to the fish mixture and cook for 2-3 minutes. Add the lemon juice and season with salt and pepper.
