Directions:
- Place the fish, milk and spices into a pan and boil slowly until the fish is cooked. It should be flaky and pull apart quite easily. The milk mostly boils away but you will need to throw the balance away.
- Pull the fish apart gently and remove any bones. Keep aside.
- Put a small amount of the butter (or olive oil) into a pan and gently fry the onions and zucchini and mushrooms until tender.
- Add in the fish and mix together gently.
- Add in the steamed veggies and mix gently.
- Add the remaining butter (or olive oil) and then the rice and mix gently. Let the heat cook the rice a little further while you are slowly mixing.
- Add in the chopped boiled eggs and stir gently.
- Serve with a salad and have some sauce near you should you desire!
- This can be frozen and re-heated - we like to take it for lunch the next day so I always make extra! You can substitute the veggies and the fish. It can be for lunch or dinner.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 715.41 Kcal (2995 kJ) | ||
| Calories from fat | 122.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.6g | 21% | |
|---|---|---|---|
| Cholesterol | 160.18mg | 53% | |
| Sodium | 212.21mg | 9% | |
| Potassium | 597.79mg | 13% | |
| Total Carbs | 107.74g | 36% | |
| Sugars | 6.5g | 26% | |
| Dietary Fiber | 3.85g | 15% | |
| Protein | 39.27g | 79% | |
| Vitamin C | 24.4mg | 41% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 6.3mg | 35% | |
| Calcium | 144.1mg | 14% | |
| Amount Per 100 g | |||
| Calories | 158.68 Kcal (664 kJ) | ||
| Calories from fat | 27.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.02g | 21% | |
|---|---|---|---|
| Cholesterol | 35.53mg | 53% | |
| Sodium | 47.07mg | 9% | |
| Potassium | 132.59mg | 13% | |
| Total Carbs | 23.9g | 36% | |
| Sugars | 1.44g | 26% | |
| Dietary Fiber | 0.85g | 15% | |
| Protein | 8.71g | 79% | |
| Vitamin C | 5.4mg | 41% | |
| Iron | 1.4mg | 35% | |
| Calcium | 32mg | 14% | |
* 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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