Spanish-style Fish Casserole

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Spanish-style Fish Casserole
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Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
310
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie310 kcal(15 %)
Protein21.11 g(22 %)
Fat9.25 g(8 %)
Carbohydrates37.81 g(25 %)
Sugar added0 g(0 %)
Roughage7.3 g(24 %)
Vitamin A203.98 mg(25,498 %)
Vitamin D0.45 μg(2 %)
Vitamin E2.02 mg(17 %)
Vitamin B₁0.28 mg(28 %)
Vitamin B₂0.23 mg(21 %)
Niacin8.93 mg(74 %)
Vitamin B₆0.52 mg(37 %)
Folate70.98 μg(24 %)
Pantothenic acid1.26 mg(21 %)
Biotin4.37 μg(10 %)
Vitamin B₁₂2.27 μg(76 %)
Vitamin C75.75 mg(80 %)
Potassium1,195.52 mg(30 %)
Calcium93.96 mg(9 %)
Magnesium90.4 mg(30 %)
Iron2.01 mg(13 %)
Iodine1.34 μg(1 %)
Zinc1.38 mg(17 %)
Saturated fatty acids1.49 g
Cholesterol43.52 mg
Author of this recipe:

Ingredients

for
4
Ingredients
2 tablespoons
1
onion (cut into strips)
1 clove
garlic (finely diced)
1 ½ cups
1
red pepper (finely sliced)
1
yellow pepper (finely sliced)
2
Fennel bulb (finely sliced)
2 cups
chopped tomatoes (from a can)
1.333 cups
cup
3.333 cups
white fish fillets (e. g. cod, skinned and ready to cook, in bite-sized pieces)
2 tablespoons
freshly chopped parsley
How healthy are the main ingredients?
olive oiloniongarlicLong grain riceFennel bulbtomato

Preparation steps

1.
Heat the oil in a pan and sweat the onion and garlic. Add the rice and prepared vegetables and fry together briefly. Pour in the tomatoes, fish stock and vegetable stock and cook over a moderate heat, stirring, for around 20 minutes.
2.
Lay the fish on top and simmer for around 5 minutes until cooked. Season with salt and ground black pepper, add a dash of lemon juice to taste, and serve sprinkled with parsley.