Tandoori Fish with Green Chile Rice
Tandoori fish with green chile rice - Fine spiciness meets earthy crunchy vegetables
Healthy, because
Even smarter
Nutritional values
Sole convinces with a generous supply of nutrients: In addition to phosphorus, selenium, and iron, the fish has a generous portion of iodine up its sleeve, which is important for the production of thyroid hormones. Beets provide iron and folic acid - they are needed for blood formation and cell growth.
For even more satiating and digestive fiber, we recommend basmati rice in the whole-grain variety. You can get this in well-stocked supermarkets, organic and unpackaged stores.
(Percentage of daily recommendation)
| Calorie | 577 cal. | (27 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.7 g | (22 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 4.6 μg | (23 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 30.5 μg | (51 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 13.1 mg | (109 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 10.2 μg | (23 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 1,155 mg | (29 %) | ||
| Calcium | 158 mg | (16 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 89 μg | (45 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 238 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 4 Sole fillet (about 6 ounces)
- 3 Tbsps Tandoori paste
- 4 Tbsps Peanut oil
- 6 green chili peppers
- 8 ozs Snow peas
- 2 beets
- 3 carrots
- 9 ozs Basmati rice
- 1 Tbsp clarified butter
- salt
- ½ bunch cilantro
- 2 organic limes
Preparation steps
Wash fish fillets and pat dry. Mix tandoori paste with 2 tablespoons peanut oil and coat fish fillets with it. Wash, seed and chop the chile peppers. Clean sugar snap peas, wash and cut diagonally into pieces.
Peel beet and carrots and cut or slice into fine strips. Then mix with 1 tbsp. oil and place as 4 blobs on a baking tray lined with baking paper. Pre-cook in a preheated oven at 180 °C / 350 °F for approx. 10 minutes. Place the fish fillets on the vegetable strips and cook for another 15 minutes.
Meanwhile, sauté rice in a saucepan in clarified butter over medium heat for about 2 minutes. Add chile peppers and fill up with about 14 ounces water. Bring to a boil, add salt and cook covered over low heat for about 15 minutes. Sauté sugar snap peas in remaining oil, stirring, over medium heat for 1-2 minutes.
Wash cilantro, shake dry and remove stems. Wash limes hot, rub dry and cut into wedges. Arrange vegetable strips, sugar snap peas and fish fillets on plates. Garnish with plenty of cilantro greens and serve with lime wedges. Serve with the rice.
