Spanish-style Fish Casserole

Name: Spanish-style Fish Casserole
Total time: 1 h 5 min
Yield: 4
Cuisine: European, French
Ingredients: 2 tablespoons olive oil; 1 onion (cut into strips); 1 clove garlic (finely diced); 1.5 cups Long grain rice; 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 fish stock; 0.875 cup vegetable stock; 3.333 cups white fish fillets (e. g. cod, skinned and ready to cook, in bite-sized pieces); lemon juice; 2 tablespoons freshly chopped parsley

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Difficulty:

easy

Difficulty

Preparation:

40 min.

Preparation

ready in 1 hr 5 min.

Ready in

Calories:

310

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	310 kcal	(15 %)
Protein	21.11 g	(22 %)
Fat	9.25 g	(8 %)
Carbohydrates	37.81 g	(25 %)
Sugar added	0 g	(0 %)
Roughage	7.3 g	(24 %)

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more nutritional values

Vitamin A	203.98 mg	(25,498 %)
Vitamin D	0.45 μg	(2 %)
Vitamin E	2.02 mg	(17 %)
Vitamin B₁	0.28 mg	(28 %)
Vitamin B₂	0.23 mg	(21 %)
Niacin	8.93 mg	(74 %)
Vitamin B₆	0.52 mg	(37 %)
Folate	70.98 μg	(24 %)
Pantothenic acid	1.26 mg	(21 %)
Biotin	4.37 μg	(10 %)
Vitamin B₁₂	2.27 μg	(76 %)
Vitamin C	75.75 mg	(80 %)
Potassium	1,195.52 mg	(30 %)
Calcium	93.96 mg	(9 %)
Magnesium	90.4 mg	(30 %)
Iron	2.01 mg	(13 %)
Iodine	1.34 μg	(1 %)
Zinc	1.38 mg	(17 %)
Saturated fatty acids	1.49 g
Cholesterol	43.52 mg

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 2 tablespoons
olive oil; 1
onion (cut into strips); 1 clove
garlic (finely diced); 1 ½ cups
Long grain rice; 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
fish stock; ⅞ cup
vegetable stock; 3.333 cups
white fish fillets (e. g. cod, skinned and ready to cook, in bite-sized pieces); lemon juice; 2 tablespoons
freshly chopped parsley

How healthy are the main ingredients?

olive oil onion garlic Long grain rice Fennel bulb tomato

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Preparation steps

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.

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.