Estimated Nutrition (whole recipe, rough)
Counts 18 of 20 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 18 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Avocado | 1 medium (150g) | 240 |
| Salmon | 100g cooked | 208 |
| Rice | 1 cup cooked (158g) white | 206 |
| Halibut | 100g cooked | 140 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Swiss Cheese | 1 oz (28g) | 108 |
| Butter | 1 tbsp (14g) | 102 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Nutmeg | 1 tsp ground (2.2g) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| White Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | not in our table | 0 |
| Horseradish | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 avocado, peeled and finely diced
- 1 tomato, diced (about 3/4 cup)
- 1/4 cup sliced green onions
- 2 tablespoons lemon juice
- 2 teaspoons vegetable oil
- 1/4 teaspoon hot pepper sauce
- 1/2 teaspoon salt
- 1 1/2 pounds fish fillets (cod, sole, or halibut)
- 2 teaspoons butter or margarine, melted
- salt and ground black pepper
- 2 cups hot cooked Yellow Rice
- hot pepper sauce
- 1 teaspoon oregano
- 1 teaspoon prepared horseradish
- 1/4 teaspoon ground black pepper
- 1 pound peeled and deveined shrimp
- 3 cups hot cooked rice
- grated Parmesan cheese (optional)
- 1/2 teaspoon salt
- 1/8 teaspoon ground white pepper
- 1/4 teaspoon ground nutmeg
- 1 cup shredded Swiss cheese, divided
- 1/4 cup dry white wine
- 1/4 teaspoon ground white pepper
- =
Directions
Combine avocado, tomato, onions, lemon juice, oil, pepper sauce and salt; set aside.
Place fish on lightly buttered shallow baking pan. Brush with butter; sprinkle with salt and pepper. Broil 2 to 3 inches from heat about 5 to 8 minutes or until fish flakes easily. Transfer to serving plate. Top with avocado mixture and serve with Yellow Rice. Serve with additional hot pepper sauce, if desired.
Yellow Rice: Cook rice according to package directions using chicken broth and a pinch of saffron or 1/4 teaspoon turmeric.