Savoury Grains with Flaked Fish
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(0 votes)
Health Score:
79 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
667
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 667 cal. | (32 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 5.4 μg | (27 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 13.4 μg | (22 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 18.9 mg | (158 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 5.2 μg | (173 %) | ||
| Vitamin C | 5 mg | (5 %) | ||
| Potassium | 641 mg | (16 %) | ||
| Calcium | 107 mg | (11 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 66 μg | (33 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 320 mg | |||
| Cholesterol | 84 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 cups Long grain rice
- 2 cups canned Tuna
- 1 cup pitted black olives
- 1 cup canned Sweet corn
- 2 red peppers
- parsley
- ¼ cup olive oil
- salt
- peppers
Preparation steps
1.
Cook the rice as per the packet instructions. Drain and rinse with cold water. Put into a salad bowl, cover and put to one side.
2.
Drain the tuna fish and sweetcorn and add them to the rice, mix together well. Chop the parsley (keeping a few sprigs for garnish).
3.
Dice the peppers and olives into small pieces and mix into the salad with the parsley.
4.
Salt and pepper to taste and drizzle the olive oil over the salad and garnish with the rest of the parsley.
5.
Serve with warm pitta bread and fresh salad leaves.
