Spanish-style Fish Casserole
(0 votes)
(0 votes)
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)
(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 %) |
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
all recipes of this author
Ingredients
for
4
- 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
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.
Current Recipe Search
