Your Recipe

Sayadieh

Ingrédient Quantité Calories
Coriandre 4g 1kcal
Oignons 150g 60kcal
Persil 15g 5kcal
Riz blanc à long grain cru 370g 1351kcal
Pignons de pin 67.5g 454kcal
Huile d'olive 54g 477kcal
Bouillon de légumes 880g 44kcal
Cumin, moulu 6g 23kcal
Coriandre moulue 6g 18kcal
Aiglefin, cru 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.

Valeurs nutritives
Taille des portions 502 g | ml
Quantité par portion 692
2896
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 27g 35%
Gras saturés 3.1g 15%
Sodium 905mg 39%
Total des glucides 84g 30%
Fibres alimentaires 3.4g 12%
Sucre 3.6g
Protéine 29g 58%
Vitamine D 0.6mcg 3%
Calcium 87mg 7%
Fer 6.9mg 38%
Potassium 701mg 15%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 65.981 mcg 7%
Thiamine [B1] 0.702 mg 58%
Riboflavine [B2] 0.221 mg 17%
Niacine [B3] 8.881 mg 56%
Acide pantothénique [B5] 1.647 mg 33%
Vitamine B6 0.558 mg 33%
Cobalamine [B12] 2.077 mcg 0%
Floate [B9] 390.928 mcg 0%
Vitamine C 9.478 mg 11%
Vitamine D 0.568 mcg 3%
Vitamine E 4.242 mg 28%
Vitamine K 83.8 mcg 70%
Bétaïne 0.119 mg 0%
Choline 92.523 mg 17%
Carbohydrates
nutriment Quantité DV
Total des glucides 83.5 g 30%
Sugars 3.6 g 7%
Fibres alimentaires 3.4 g 12%
Carbohydrate 79.9 g 0%
Glucides nets 79.9g
acides aminés
nutriment Quantité DV
Alanine 1.81 g 0%
Arginine 2.284 g 0%
Acide aspartique 3.082 g 0%
Cystéine 0.416 g 0%
Acide glutamique 5.088 g 0%
Glycine 1.463 g 0%
Histidine 0.853 g 0%
Isoleucine 1.375 g 0%
Leucine 2.474 g 0%
Lysine 2.322 g 0%
Méthionine 0.837 g 0%
Phénylalanine 1.293 g 0%
Proline 1.195 g 0%
Sérine 1.376 g 0%
Thréonine 1.252 g 0%
Tryptophane 0.342 g 0%
Tyrosine 1.038 g 0%
Valine 1.638 g 0%
Minéraux
nutriment Quantité DV
Calcium 86.89 mg 7%
Cuivre 0.52 mg 58%
Fluorure 0.41 mcg 0%
Fer 6.89 mg 38%
Magnésium 107.84 mg 26%
Manganèse 2.65 mg 115%
Phosphore 494.8 mg 40%
Potassium 700.67 mg 15%
Sélénium 44.15 mcg 80%
Sodium 905.29 mg 39%
Zinc 2.78 mg 25%
autres
nutriment Quantité DV
Eau 359.277 g 0%
Cendres 4.479 g 0%