Rice and Peas with Trout

Health score
37%
Rice and Peas with Trout
40 min.
4
432kcal

Suggestions

Ingredients

  • cup arborio rice 
  • 0.3 cup cooking wine dry white
  • 1.5 cups peas fresh
  • teaspoons thyme leaves fresh chopped
  • tablespoons horseradish 
  • servings kosher salt and pepper freshly ground
  • 1.5 cups chicken broth low-sodium
  • tablespoons olive oil extra-virgin plus more for drizzling
  • small onion chopped
  • 0.5 cup parmesan cheese grated
  • ounces trout fillet smoked flaked

Equipment

  • bowl
  • oven
  • pot

Directions

  1. Preheat the oven to 375 degrees F.
  2. Heat the olive oil in an ovenproof pot over medium heat.
  3. Add the onion and thyme and cook until the onion is slightly softened, about 2 minutes. Stir in the rice and cook, stirring, until glossy, 1 to 2 minutes.
  4. Add the wine and cook, stirring, until it's absorbed, about 1 minute.
  5. Add 1 teaspoon salt, and pepper to taste.
  6. Pour the broth and 1 1/2 cups water over the rice and bring to a simmer, about 4 minutes. Stir, then cover and transfer to the oven.
  7. Bake 20 minutes, stirring halfway through.
  8. Meanwhile, cook the peas in 4 cups salted boiling water until tender, about 5 minutes. Reserve 1 cup cooking water, then drain.
  9. Remove the rice from the oven. Stir in the peas, 1 tablespoon horseradish, the parmesan, and salt and pepper to taste. Stir in enough of the reserved cooking water until the rice is creamy. Divide among bowls. Top with the trout, the remaining tablespoon horseradish, and baby greens, if desired.
  10. Drizzle with olive oil.
  11. Photograph by Antonis Achilleos

Nutrition Facts

Calories432kcal
Protein20.17%
Fat29.12%
Carbs50.71%

Properties

Glycemic Index
62.08
Glycemic Load
34.08
Inflammation Score
-9
Nutrition Score
21.186521671388%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.09mg
Hesperetin
0.06mg
Naringenin
0.06mg
Apigenin
0.03mg
Luteolin
0.46mg
Isorhamnetin
0.88mg
Kaempferol
0.12mg
Myricetin
0.01mg
Quercetin
3.56mg

Nutrients percent of daily need

Calories:432.18kcal
21.61%
Fat:13.56g
20.87%
Saturated Fat:3.74g
23.37%
Carbohydrates:53.13g
17.71%
Net Carbohydrates:47.95g
17.44%
Sugar:4.69g
5.21%
Cholesterol:55.95mg
18.65%
Sodium:506.96mg
22.04%
Alcohol:1.54g
100%
Alcohol %:0.66%
100%
Protein:21.14g
42.28%
Selenium:33.12µg
47.31%
Manganese:0.83mg
41.37%
Folate:162.35µg
40.59%
Phosphorus:359.69mg
35.97%
Vitamin C:26.51mg
32.14%
Vitamin B1:0.47mg
31.32%
Vitamin B12:1.73µg
28.81%
Vitamin B3:5.74mg
28.71%
Vitamin B6:0.43mg
21.51%
Fiber:5.18g
20.74%
Iron:3.63mg
20.16%
Vitamin K:18.14µg
17.28%
Vitamin B2:0.27mg
15.7%
Calcium:152.3mg
15.23%
Zinc:2.23mg
14.86%
Potassium:516.47mg
14.76%
Magnesium:58.59mg
14.65%
Copper:0.28mg
14.22%
Vitamin A:621.01IU
12.42%
Vitamin B5:1.15mg
11.48%
Vitamin E:1.15mg
7.64%