Directions:
- Cook rice in a large saucepan of boiling, salted water until tender. Rinse under cold water. Drain well. lace in a large bowl.
- Heat oil in a large non-stick pan. Cook fish both sides. Remove and cover to keep warm.
- Clean and oil pan. Cook capsicum until soft. Add onions and rind, stirring for 1 minute. Add mixture to rice. Season with salt and pepper.
- To make anchovy butter, melt butter in a frying pan. Add anchovies and juice. Cook, stirring for 1 minute to break up anchovies. Remove from heat. Stir in parsley.
- Serve fish over rice with green beans. Drizzle with anchovy butter.4.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 282.58 Kcal (1183 kJ) | ||
| Calories from fat | 154.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.21g | 26% | |
|---|---|---|---|
| Cholesterol | 95.47mg | 32% | |
| Sodium | 214.18mg | 9% | |
| Potassium | 680.98mg | 14% | |
| Total Carbs | 1.91g | 1% | |
| Sugars | 0.69g | 3% | |
| Dietary Fiber | 0.37g | 1% | |
| Protein | 28.57g | 57% | |
| Vitamin C | 9.3mg | 16% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 2mg | 11% | |
| Calcium | 133.9mg | 13% | |
| Amount Per 100 g | |||
| Calories | 134.47 Kcal (563 kJ) | ||
| Calories from fat | 73.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.19g | 26% | |
|---|---|---|---|
| Cholesterol | 45.43mg | 32% | |
| Sodium | 101.92mg | 9% | |
| Potassium | 324.05mg | 14% | |
| Total Carbs | 0.91g | 1% | |
| Sugars | 0.33g | 3% | |
| Dietary Fiber | 0.17g | 1% | |
| Protein | 13.59g | 57% | |
| Vitamin C | 4.4mg | 16% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 0.9mg | 11% | |
| Calcium | 63.7mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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