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


Imagine a dish that brings together the earthy flavors of wild rice, the rich smokiness of fish, and the vibrant crunch of snap peas – that's exactly what this Wild Rice with Smoked Fish and Snap Peas recipe delivers. Ideal for those seeking gluten-free and dairy-free options, this hearty yet wholesome meal is perfect for lunch, dinner, or any time you crave something nourishing and satisfying.

Each bite bursts with flavor, from the tender, nutty wild rice to the luscious hot-smoked salmon or trout, complemented by the freshness of scallions and the unique tang of coarse-grain mustard dressing. The addition of hard-boiled eggs offers a delightful richness, while the snap peas provide a beautiful pop of color and a crisp texture that contrasts beautifully with the other ingredients.

This dish not only tantalizes your taste buds but also nourishes your body. With each serving packing in protein, healthy fats, and a variety of vitamins from the fresh herbs and vegetables, you can feel good about what you're eating. Whether you're hosting friends or just treating yourself to a special dinner, this Wild Rice with Smoked Fish and Snap Peas will surely impress. Embrace the flavors, and enjoy a meal that's as delicious as it is nutritious!

Ingredients

  • tablespoons cider vinegar 
  • 0.3 cup optional: dill fresh chopped
  • large hardboiled eggs quartered
  • tablespoons mustard coarse-grain
  • 2.8 teaspoons salt 
  • cup scallions thinly sliced
  • 0.5 lb trout 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