Vegetable Fish With Rice - Healthy Recipes

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Vegetable Fish With Rice - Healthy Recipes
Vegetable Fish With Rice - Healthy Recipes
Video: Vegetable Fish With Rice - Healthy Recipes
Video: 7 Healthy Fish Recipes For Weight Loss 2023, February
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Vegetable fish with rice

Ingredients for 2 servings:

2 cloves of garlic, 1/2 yellow, green and red paprika each

1 zucchini

300 g cod fillet

1 can of peeled tomatoes

Salt, pepper

1 teaspoon olive oil

oregano, rosemary

120 g basmati rice

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Preparation:

  • Peel the garlic and cut into thin slices. Clean the peppers and zucchini and cut into fine strips.
  • Cut the fish fillet into portions, season with salt and pepper.
  • Briefly fry the garlic in olive oil while stirring. Add peppers, zucchini, tomatoes and spices, sauté for about seven minutes.
  • Put the rice in plenty of boiling salted water, cover and cook for about twelve minutes and strain.
  • Place the fish on the vegetables, spread some sauce on top. Cover and simmer for another seven minutes over low heat.
  • Serve the fish with basmati rice.
ingredients Nutritional values

per serving (approx.)

ingredients Nutritional values

per serving (approx.)

Energy (kcal) 430 Dietary fiber (g) 10
Protein (g) 36 Cholesterol (mg) 75
Fat (g) 5 Carbohydrates (g) 58

This recipe comes from the brochure Healthy Cooking - Made Easy by the Ministry of Health and the Austrian Agency for Health and Food Safety (AGES).

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