Your Recipe

Sayadieh

Zutat  Menge  Kalorien 
Koriander (Cilantro) Blätter 4g 1kcal
Zwiebeln 150g 60kcal
Petersilie 15g 5kcal
Reis weiß langkörnig roh 370g 1351kcal
Pinienkerne 67.5g 454kcal
Olivenöl 54g 477kcal
Gemüsebrühe[pl:]Bulion warzywny 880g 44kcal
Kreuzkümmel, gemahlen 6g 23kcal
Koriander gemahlen 6g 18kcal
Fisch, Schellfisch, roh 454g 336kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 1 lb white fish fillets (such as cod or haddock)
• 2 cups long-grain rice
• 1 onion, thinly sliced
• 4 cups fish or vegetable broth
• 1/2 cup toasted pine nuts or almonds
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh cilantro
• 1/4 cup olive oil
• 1 tablespoon ground cumin
• 1 tablespoon ground coriander
• Salt and pepper, to taste
• Lemon wedges, for serving
Instructions:
• Rinse the rice under cold water until the water runs clear. Drain well.
• In a large pot, heat olive oil over medium heat. Sauté sliced onion until softened and translucent. Add ground cumin and coriander, stirring for about a minute until fragrant.
• Add rinsed rice to the pot with the sautéed onions and spices. Stir well to coat the rice. Pour in fish or vegetable broth. Bring to a boil, then reduce heat to low. Cover and simmer for 15-20 minutes, or until rice is cooked and liquid is absorbed.
• Season fish fillets with salt and pepper. Grill, bake, or pan-fry the fish until cooked through. Flake the fish into large chunks.
• Gently fold flaked fish into the cooked rice mixture. Add toasted pine nuts or almonds, chopped parsley, and chopped cilantro. Mix gently to combine.
• Serve Sayadieh hot, garnished with additional herbs and lemon wedges on the side.

Nährwertangaben 
Portionsgröße  502 g | ml
Menge pro Portion  692
2896
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 27g 35%
Gesättigte Fettsäuren  3.1g 15%
Natrium 905mg 39%
Gesamte Kohlenhydrate  84g 30%
Ballaststoffe  3.4g 12%
Zucker  3.6g
Protein  29g 58%
Vitamin D 0.6mcg 3%
Kalzium 87mg 7%
Eisen  6.9mg 38%
Kalium 701mg 15%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 65.981 mcg 7%
Thiamin [B1] 0.702 mg 58%
Riboflavin [B2] 0.221 mg 17%
Niacin [B3] 8.881 mg 56%
Pantothensäure [B5] 1.647 mg 33%
Vitamin B6 0.558 mg 33%
Cobalamin [B12] 2.077 mcg 0%
Folat [B9] 390.928 mcg 0%
Vitamin C 9.478 mg 11%
Vitamin D 0.568 mcg 3%
Vitamin E 4.242 mg 28%
Vitamin K 83.8 mcg 70%
Betain 0.119 mg 0%
Cholin 92.523 mg 17%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  83.5 g 30%
Sugars 3.6 g 7%
Ballaststoffe  3.4 g 12%
Carbohydrate 79.9 g 0%
Netto-Kohlenhydrate 79.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.81 g 0%
Arginin 2.284 g 0%
Asparaginsäure 3.082 g 0%
Cystein 0.416 g 0%
Glutaminsäure 5.088 g 0%
Glycin 1.463 g 0%
Histidin 0.853 g 0%
Isoleucin 1.375 g 0%
Leucin 2.474 g 0%
Lysin 2.322 g 0%
Methionin 0.837 g 0%
Phenylalanin 1.293 g 0%
Prolin 1.195 g 0%
Serin 1.376 g 0%
Threonin 1.252 g 0%
Tryptophan 0.342 g 0%
Tyrosin 1.038 g 0%
Valin 1.638 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 86.89 mg 7%
Kupfer 0.52 mg 58%
Fluorid 0.41 mcg 0%
Eisen  6.89 mg 38%
Magnesium 107.84 mg 26%
Mangan 2.65 mg 115%
Phosphor 494.8 mg 40%
Kalium 700.67 mg 15%
Selen 44.15 mcg 80%
Natrium 905.29 mg 39%
Zink 2.78 mg 25%
andere
Nährstoff Menge  DV
Wasser 359.277 g 0%
Asche 4.479 g 0%