Salmon and Red Rice
Salmon and Red Rice - This mix of hearty rice and tender fish not only looks good, it tastes great!
Healthy, because
Even smarter
Nutritional values
Like all whole grain rice varieties, red rice contains more B vitamins and minerals than white husked rice. It gets its typical color from being grown on clayey soil.
You would rather enjoy the dish vegetarian? No problem: it also tastes great with feta or tofu cubes!
(Percentage of daily recommendation)
| Calorie | 654 cal. | (31 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 63 g | (42 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.8 g | (26 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 7.5 mg | (63 %) | ||
| Vitamin K | 167.6 μg | (279 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 20 mg | (167 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 116 μg | (39 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 11 μg | (24 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 1,020 mg | (26 %) | ||
| Calcium | 83 mg | (8 %) | ||
| Magnesium | 163 mg | (54 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 18.7 μg | (9 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 185.4 mg | |||
| Cholesterol | 58.1 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 10 ozs red red rice
- salt
- 14 ozs salmon fillets
- peppers
- 10 ozs Broccoli
- 1 red onion
- 12 ozs red Beans (drained weight; can)
- 4 Tbsps olive oil
- ½ lemon (juice)
- 1 ½ ozs Almond slivers (3 TBSP.)
Preparation steps
Cook rice in 2.5 times the amount of boiling salted water for 35 minutes. Then drain and leave to drain.
Meanwhile, rinse salmon fillet, pat dry, salt, pepper and steam for 12-15 minutes in a pot of boiling water in a steamer insert.
Along the way, clean broccoli, wash and divide into florets. Peel and finely dice onion. Rinse beans.
Heat 2 tablespoons of oil in a frying pan. Sauté onion in it over medium heat for 2 minutes. Add broccoli and saute for 5-7 minutes, stirring. Then add beans and rice and cook for another 3 minutes. Then season with salt, pepper, lemon juice.
Spread rice on plates and drizzle with remaining oil. Cut salmon fillet into pieces and spread on rice. Serve sprinkled with slivered almonds.
