Cod fish Fillet and Wild Rice in a Bowl
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Total time: 20 minutes
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Serves 4
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5.3 grams of fibre per serving
This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.
INGREDIENTS
4 cups - Wild rice, cooked/boiled
4 tb - Pecan nuts, dry roasted, finely chopped
10 pcs - Cherry tomatoes, halved
1 ⅓ cups - Green beans, fresh, cut into 1-inch pieces
2 cups - Cucumber with peel, raw
360g - Cod fish fillet
½ tsp - Herbs, dill
½ tsp - Oregano, dried
¼ tsp - Salt
1 tb - Canola oil
¼ cup - Lemon juice, raw
1 tsp - Maple syrup, sugar free
2 tb - Olive oil
UTENSILS
Skillet, Cooking pot, Chopping board, Knife
INSTRUCTIONS
1. Season the cod fish with salt, dill and dried oregano.
2. Heat the canola oil in a skillet pan over medium-high heat. Add the cod fish and fry for 2–3 minutes until the skin is golden brown. Set aside.
3. Combine the lemon juice, sugar-free maple syrup and olive oil in a bowl. Mix well and set aside.
4. Blanched the green beans in boiling water for 3-4 minutes. Remove the green beans from the cooking pot and submerge them in an ice-water bath to cool them down. Drain and set aside.
5. Combine the cooked wild rice and pecan nuts in a bowl.
6. Equally divide the wild rice mixture into four serving bowls.
7. Arrange the tomato cherry, green beans, cucumber and cod fish on the top of the wild rice and drizzle with lemon dressing. Serve.
NUTRITION INFORMATION (PER SERVING)
1 serving = about 381g
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Energy (kcal)
428.9
Carbs (g)
30.8
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Proteins (g)
23.7
Fats (g)
22.4
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Fibre (g)
5.3
