Wild Rice with Smoked Fish and Snap Peas

Gluten Free
Dairy Free
Health score
18%
Wild Rice with Smoked Fish and Snap Peas
1500 min.
8
361kcal

Suggestions


Embark on a culinary adventure with our Wild Rice with Smoked Fish and Snap Peas, a dish that beautifully marries flavors and textures. Perfect for lunch, dinner, or any occasion, this gluten-free and dairy-free recipe showcases the delightful combination of nutty wild rice, decadent smoked fish, and crisp sugar snap peas. Whether you're looking to impress at a gathering or simply treat yourself to a healthy yet indulgent meal, this recipe delivers a satisfying experience with every bite.

The heart of this dish lies in the aromatic dressing made with fresh dill, tangy cider vinegar, and coarse-grain mustard, which elevates the flavors of the ingredients, ensuring a bright and vibrant taste profile. Each bowl comes together with tender hard-boiled eggs and vibrant scallions, providing a burst of color and nutrition. With a generous serving of omega-rich smoked salmon or trout, this dish not only pleases the palate but also nurtures the body.

As you prepare this delightful meal, the serenity of the cooking process will enhance your culinary skills while the alluring aroma fills your kitchen. Whether enjoyed warm or at room temperature, Wild Rice with Smoked Fish and Snap Peas is a versatile main dish that will captivate your guests and become a staple in your recipe repertoire. Dive into this delicious adventure and enjoy a dish that's as nourishing as it is flavorful!

Ingredients

  • tablespoons apple cider vinegar 
  • 0.3 cup optional: dill fresh chopped
  • large hardboiled eggs quartered
  • tablespoons mustard coarse-grain
  • 2.8 teaspoons salt 
  • cup spring onion thinly sliced
  • 0.5 lb salmon smoked flaked
  • 2.5 teaspoons sugar 
  • pound sugar snap peas trimmed
  • 0.3 cup vegetable oil 
  • 0.8 pound rice wild

Equipment

  • bowl
  • paper towels
  • sauce pan
  • whisk
  • pot
  • sieve
  • slotted spoon
  • colander

Directions

  1. Bring 4 quarts water and 2 teaspoons salt to a boil in a 5-quart pot.
  2. Add wild rice and simmer, partially covered, until rice is tender and grains are split open, 1 to 1 1/4 hours.
  3. Drain rice well in a large sieve or colander.
  4. Meanwhile, cook snap peas in a 4-quart saucepan of salted boiling water until crisp-tender, about 2 minutes, then transfer with a slotted spoon to a bowl of ice and cold water to stop cooking.
  5. Drain peas, then pat dry between paper towels and cut each pod diagonally in half.
  6. Whisk together vinegar, mustard, sugar, and remaining 3/4 teaspoon salt in a bowl, then add oil in a slow stream, whisking until combined well.
  7. Whisk in dill.
  8. Combine peas, salmon, scallions, and eggs with warm rice in a large bowl.
  9. Drizzle with dressing and toss gently.
  10. Serve warm or at room temperature.

Nutrition Facts

Calories361kcal
Protein19.99%
Fat37.14%
Carbs42.87%

Properties

Glycemic Index
30.64
Glycemic Load
17.48
Inflammation Score
-8
Nutrition Score
23.828260815662%

Flavonoids

Isorhamnetin
0.85mg
Kaempferol
0.43mg
Myricetin
0.01mg
Quercetin
2.41mg

Nutrients percent of daily need

Calories:361.48kcal
18.07%
Fat:15.1g
23.23%
Saturated Fat:2.98g
18.63%
Carbohydrates:39.2g
13.07%
Net Carbohydrates:34.48g
12.54%
Sugar:5.39g
5.99%
Cholesterol:146.4mg
48.8%
Sodium:1138.75mg
49.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.29g
36.57%
Vitamin K:57.79µg
55.04%
Vitamin C:38.06mg
46.13%
Manganese:0.8mg
40.12%
Vitamin D:5.67µg
37.82%
Selenium:24.33µg
34.75%
Phosphorus:337.62mg
33.76%
Magnesium:104.31mg
26.08%
Vitamin B3:4.69mg
23.47%
Vitamin B2:0.4mg
23.38%
Folate:92.61µg
23.15%
Vitamin A:1123.83IU
22.48%
Vitamin B12:1.34µg
22.34%
Zinc:3.28mg
21.84%
Vitamin B6:0.4mg
19.82%
Fiber:4.72g
18.87%
Copper:0.36mg
17.81%
Iron:3.12mg
17.36%
Vitamin B5:1.69mg
16.87%
Vitamin E:2.17mg
14.47%
Potassium:453.52mg
12.96%
Vitamin B1:0.18mg
12.26%
Calcium:72.7mg
7.27%
Source:Epicurious