Tomato-leek Rice with Cod Fillets
Nutritional values
(Percentage of daily recommendation)
| Calorie | 586 cal. | (28 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 68 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 46.7 μg | (78 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13.2 mg | (110 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 115 μg | (38 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,158 mg | (29 %) | ||
| Calcium | 109 mg | (11 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 352 μg | (176 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 7 g | |||
| Uric acid | 298 mg | |||
| Cholesterol | 65 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 300 grams Rice
- 600 grams Cod
- Pastry flour
- salt
- freshly ground peppers
- 1 Tbsp lemon juice
- 1 Tbsp butter
- 2 shallots (finely chopped)
- 1 garlic clove
- 1 bay leaf
- 2 Tbsps Tomato paste
- 1 sm can peeled Tomatoes (chopped)
- 1 stalk Leeks (cut into rings)
- 1 carrot (diced)
- 2 Tbsps olive oil
- 4 slices Bacon (cut into large pieces)
- parsley
Preparation steps
Rinse rice, boil with two parts water, season with salt, cover and cook over very low heat for about 10 minutes.
Divide fish into portions, season with salt and pepper and sprinkle with lemon juice.
Place shallot in a saucepan with olive oil and sauté until translucent. Press in garlic and add bay leaf, carrot and leek. Add chopped, peeled tomatoes and tomato paste, stir well, season with salt and pepper and simmer for about 15 minutes. Then stir in the rice and simmer for a few minutes more.
Place the flour on a plate and dredge the cod pieces in it.
Cook bacon in a pan until crisp, remove from pan, add the butter and fry the fish pieces on both sides until golden.
Arrange rice on plates with the fish fillets, garnish with bacon and parsley and serve.
