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Video: Vegetable Fish With Rice - Healthy Recipes
2023 Author: Wallace Forman | [email protected]. Last modified: 2023-11-27 18:19
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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