Baked fish pilaf

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Ingredients

Preparation

Diet Types

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Ingredients

Portion(s):

Units:

392 g cod fillets

231.25 g Basmati rice

480 ml homemade chicken stock

1 tbsp olive oil

2 tbsp curry powder, hot or mild, depending on taste

60 g spinach leaves, torn

0.25 tsp pepper, black ground

Active time 0 min

Ready in 35 min

Preparation

  1. Heat oven to 190C.
  2. Bring the stock to a simmer and keep warm.
  3. Heat oil in a casserole dish over medium heat.
  4. Add the onion and cook for 4 minutes.
  5. Add the curry powder and stir for 1 minute.
  6. Add rice and stir to coat.
  7. Add the 2.75 cups stock and bring to a boil.
  8. Cover and transfer to oven.
  9. Bake for 20 minutes.
  10. Stir in the remaining stock, fish and black pepper.
  11. Cook for 10 minutes.
  12. Stir in the spinach and cook for 5 minutes.
  13. Serve warm.

 

Nutrients (Per Person) These values are based on the recommended daily intake of a 2000 kCal diet

Energy (kcal) 345.52

Protein 22.17 g

Carbohydrate 48.36 g

Of which sugars 0.15 g

Fat 5.48 g

Of which saturates 1.36 g

Fibre 2.89 g

Sodium 324.53 mg

Good Points

Source of Copper

Source of Iron

Source of Magnesium

High in Phosporus

Source of Riboflavin

Source of Vitamin E

No Sugar

High in Manganese

High in Niacin

High in Phosphorus

High in Potassium

High in Folate

High in Selenium

High in Thiamin

High in Vitamin B12

High in Vitamin B6

Source of Vitamin D