Photo: Gabriel Gurrola
Estimated Nutrition (whole recipe, rough)
1138
Calories
82g
Protein
53g
Fat
84g
Carbs
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Rice | 1 cup cooked (158g) white | 206 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Butter | 1 tbsp (14g) | 102 |
| Yogurt | 170g plain Greek | 100 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Egg | 1 large egg (50g) | 78 |
| Pea | 1/2 cup (72g) | 62 |
| Carrot | 1 medium (61g) | 25 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Lime | juice of 1 lime (44ml) | 11 |
| White Pepper | 1 tsp ground (2.3g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Chives | 1 tbsp (3g) | 1 |
| Salt | 1 tsp (6g) | 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 10-ounce package frozen peas and carrots, thawed
- 1 cup uncooked rice
- 2 tablespoons butter or margarine
- 1 teaspoon salt, divided
- 1/8 teaspoon ground white pepper
- 1 teaspoon lemon juice
- 1 1/2 pounds sole, flounder, or other fish fillets
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon paprika
- 1 tablespoon chopped chives
- 6 tablespoons sour cream for garnish
- 6 thin lemon or lime slices for garnish
- 2 eggs, beaten
- 1 1/2 cups cottage cheese
- 2 tablespoons grated Parmesan cheese
- 2 cups grated Cheddar cheese, divided
- =
Directions
1
Combine peas and carrots, rice, butter, 1/2 teaspoon salt, white pepper and lemon juice in large skillet. Bring to a boil. Stir, reduce heat, cover, and simmer 10 minutes.
2
Top rice mixture with fish fillets. Season with remaining 1/2 teaspoon salt and with black pepper; sprinkle with paprika and chives. Continue to cook, covered, 5 to 10 minutes or until rice is tender and fish flakes easily with fork. Arrange fillets over rice on serving dish. Garnish each serving with dollop of sour cream and slice of lemon.
Recipe sourced from
fandom