Recipes of Victoria Kolozian

Nutritionist

I help people to eat and live healthier.

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Rice with fish and fresh coriander

Sunday, December 23, 2018
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Total time
1 hour
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Preparation time
45 minutes
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Portions
12
Ingredients
or300 grams of rice, white, basmati, raw
or1000 grams of water
or1000 grams of fish, whitefish, mixed species, raw
or40 grams of garlic, raw
or150 grams of coriander leaves, fresh
or1 medium unit of onions, raw (150 g)
or200 grams of carrot, raw
or200 grams of peas, green, frozen, unprepared
or25 grams of butter, ordinary
or6 tablespoons of oil, olive, salad or cooking (81 g)
or3 units without seeds of oranges, raw, with peel (477 g)
or30 grams of nuts, pistachio nuts, raw
Preparation
1.
1. Boil rice in salted water. When ready add butter and keep at side. 2. Cut onion and carrots into small cubes, crush garlic in mortar, chop fresh coriander. 3. Add 2 tablespoon of olive oil in skillet and slightly fry onion, then add carrots, frozen green peas, crushed garlic and chopped coriander. Cover and simmer for 10 minutes, then put at side. 4. Defrost fish fillets, cut into pieces, season with salt and spices, then fry using remaining 4 tablespoons of olive oil. 5. Peel oranges and cut them into slices 1 cm thick. 6. Take deep dish (not plastic), put a layer of fried fish and pistachio nuts, then add layer of your veggie mix, after orange slices and boiled rice. Press down with the spoon, cover with towel and leave it for 15 minutes. 7. Cover the dish with wide tray and turn it upside down. The dish is ready. 8. Bon appetit!
Nutritional information
Per 100 gPer portion (303 g)% DRI
Energy112 kcal339 kcal17 %
Fat5 g15 g23 %
Fatty acids, total saturated1 g3 g15 %
Cholesterol18 mg54 mg18 %
Sodium28 mg84 mg4 %
Carbohydrate11 g33 g11 %
Sugars1 g3 gremove
Fiber1 g4 g16 %
Protein7 g20 gremove