Warm smoked haddock, rocket & basmati rice salad

Gluten Free
Dairy Free
Health score
38%
Warm smoked haddock, rocket & basmati rice salad
20 min.
4
341kcal

Suggestions


Looking for a wholesome and delicious meal that comes together in just 20 minutes? Look no further than our Warm Smoked Haddock, Rocket & Basmati Rice Salad! This delightful dish is not only gluten-free and dairy-free, making it suitable for various dietary needs, but it also packs a flavorful punch that will satisfy the whole family.

Imagine the vibrant combination of tender basmati rice infused with rich fish or vegetable stock, complemented by the delicate smokiness of haddock. Each bite brings a delightful crunch from fresh sugar snap peas and a burst of sweetness from juicy cherry tomatoes. The addition of peppery rocket adds an exciting layer of flavor that perfectly balances the dish.

Whether you’re looking for a light lunch, a stunning side dish, or a heartier main course, this salad is incredibly versatile. With just a few simple ingredients and minimal cooking time, you can put together a meal that's not only healthy but also brimming with taste and texture. Join us on a culinary adventure that captivates your palate and nourishes your body, all while being easy to prepare! Get ready to impress with every forkful!

Ingredients

  • 225 rice 
  • 450 ml vegetable stock fine (a cube is )
  • 350 haddock smoked
  • 150 pack sugar snap peas 
  •  spring onion finely sliced
  • 150 punnet cherry tomatoes halved
  • 50 rocket 

Equipment

  • frying pan

Directions

  1. Put the rice and stock into a pan and bring to the boil, cover, reduce to a simmer and cook for 6 mins.
  2. Cut the fish into chunks, arrange on the rice and cook for 2 mins.
  3. Sprinkle with sugar snaps and spring onions, cover and cook over a low heat for 2 mins more.
  4. Gently fork the tomatoes and rocket into the rice.

Nutrition Facts

Calories341kcal
Protein33.69%
Fat3.87%
Carbs62.44%

Properties

Glycemic Index
42.55
Glycemic Load
27.93
Inflammation Score
-8
Nutrition Score
20.851304116456%

Flavonoids

Isorhamnetin
0.54mg
Kaempferol
4.49mg
Quercetin
2.21mg

Nutrients percent of daily need

Calories:340.9kcal
17.05%
Fat:1.43g
2.2%
Saturated Fat:0.29g
1.79%
Carbohydrates:51.85g
17.28%
Net Carbohydrates:49.45g
17.98%
Sugar:3.92g
4.35%
Cholesterol:67.38mg
22.46%
Sodium:1127.86mg
49.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.98g
55.96%
Selenium:46.57µg
66.53%
Vitamin C:34.62mg
41.96%
Manganese:0.82mg
41.18%
Vitamin K:42.82µg
40.78%
Phosphorus:324.52mg
32.45%
Vitamin B3:5.85mg
29.24%
Vitamin B6:0.55mg
27.32%
Vitamin A:1285.37IU
25.71%
Vitamin B12:1.4µg
23.33%
Magnesium:81.36mg
20.34%
Potassium:655.53mg
18.73%
Iron:3.03mg
16.81%
Folate:56.13µg
14.03%
Copper:0.24mg
11.76%
Vitamin B5:1.11mg
11.1%
Vitamin B1:0.16mg
10.71%
Calcium:105.36mg
10.54%
Fiber:2.4g
9.61%
Zinc:1.3mg
8.65%
Vitamin B2:0.13mg
7.45%
Vitamin E:1mg
6.68%
Vitamin D:0.7µg
4.67%