something high protein fish
with Curry Scented Brown Rice and VeggiesCalories
:
600 kcalProtéines
:
42g protéinesDurée de préparation
:
30 minutesDifficulty
:
FacileRiche en protéines
Allergènes:
- Tilapia
- Oeuf
- Soya
- Sulfites
- Moutarde
- Lait
- Poisson
- Gluten
- Soya
- Crustacés
- Oeuf
- Sésame
- Sulfites
- Blé
- Noix
- Peut contenir des traces d’allergènes
- Arachides
Produit dans un établissement qui traite le lait, le sésame, les œufs, le poisson, les crustacés, les moutardes, les noix, les arachides, le blé, le soja et les sulfites.
Ingrédients
quantité par portion
1 tasse(s)
Riz brun à cuisson rapide
300 g
Tilapia
(Contient : Tilapia)
1 pièce(s)
Œuf
(Contient : Oeuf)
113 g
Mirepoix
56 g
Chou frisé, haché
1 pièce(s)
Lime
7 g
Coriandre
2 cs
Pâte de cari
(Peut contenir : Moutarde, Lait, Poisson, Gluten, Soya, Crustacés, Oeuf, Sésame, Sulfites, Blé, Noix)
7.5 g
Bouillon de légumes en poudre
(Contient : Soya, Sulfites Peut contenir : Moutarde, Lait, Sésame, Blé, Noix, Arachides)
Non inclus dans la livraison
1 cc
Beurre non salé*
1 cs
Huile*
¼ cc
Sel*
¼ cc
Poivre*
Valeurs nutritionnelles
Énergie (kcal)600 kcal
Graisses18 g
dont saturés4.5 g
Glucides72 g
dont sucres4 g
Fibres7 g
Protéines42 g
Cholestérol175 mg
Sel1070 mg
Gras Trans0.1 g
Potassium1000 mg
Calcium150 mg
Fer3.5 mg
Référez-vous à l'étiquette du produit pour les informations complètes sur les ingrédients et allergènes
Matériel
•Casserole moyenne
•Cuillères à mesurer
•Verre doseur
•Zesteur
•Plaque de cuisson
•Papier aluminium
Instructions
1
- Before starting, preheat the broiler to high. Wash and dry all produce.
- To a medium pot, add stock powder, 1 1/4 cups (2 1/2 cups) water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high. Using a strainer, quickly rinse rice.
- To the boiling water, stir in rice and reduce heat to low. Cover and cook for 15-17 min, until rice is tender and water is absorbed. Remove from heat. Set aside, still covered.
2
- Meanwhile, to a small pot, add 5 cups (8 cups) warm water. Bring to a boil over high.
- Zest, then juice half the lime. Cut remaining into wedges.
- Roughly chop cilantro.
- Finely chop kale discarding any large ribs.
- Once boiling, reduce heat to medium-high. Using a spoon, lower egg into the boiling water. Cook for 7 min for a runny yolk or 9 min for a set yolk.**
- Drain and rinse egg under cold water for 30 sec, until cool enough to peel.
3
- Line a baking sheet with foil.
- Pat tilapia dry with paper towels. Season with salt and pepper. Spread 1/2 tbsp (1 tbsp) curry paste over top. Drizzle 1 tsp (2 tsp) oil over top.
- Broil in the middle of the oven for 7-10 min until golden and cooked through.**
4
- Once rice is cooked, heat a large non-stick pan over medium-high heat.
- Fluff rice with a fork.
- When hot, add 1/2 tbsp (1 tbsp) olive oil, kale and mirepoix. Season with salt and pepper. Cook for 2-3 min, stirring often until tender-crisp.
- Add rice, lime juice, lime zest, remaining curry paste and 1 tbsp (2 tbsp) butter. Cook for 1-2, stirring often until butter melts.
5
- Peel, then quarter eggs. Season with salt and pepper.
- Divide rice between bowls.
- Top with tilapia and egg.
- Sprinkle cilantro over top.
- Squeeze a wedge of lime over top
