Easy Recipe for a Complete Nutritious Dinner Rice-Lentil-Fish Stew
Rice-Lentil-Fish Stew
Easy to prepare nutritious dinner recipe
This is one easy complete dinner that you can prepare in a short time. You will have the meat, rice and vegetables in one dish - no need to use separate cooking pots and plates. In addition, this recipe contains all the nutrients you need. Brown rice, red lentils, and dried black fungus contain important protein, carbohydrates and nutrients necessary for good health, radiant skin and weight loss. All the ingredients contribute to overall health and beauty benefits.
Cook Time
Prep time: 5 min
Cook time: 25 min
Ready in: 30 min
Yields: 3-4 persons
Ingredients
- 1.5 cups brown rice, washed and cleaned of debris
- 0.5 cup red lentils, washed and cleaned of debris
- 2 pcs fish fillets, cut in small pieces
- 1 pc bell peppers (paprika), choose red or yellow for more colour and vitamins; wash, remove seeds and cut in strips
- olive oil and sesame oil
- 1 inch (2.5 cm) ginger root, peeled and minced or grated
- 2 or 3 pcs dried black fungus, soaked to soften and cut in pieces
- 1 cup broccoli florets, washed (you can replace with other green vegetables like paksoy
- 1 onion, chopped
- 2 cloves garlic, peeled and minced or crushed
- seasonings
Cooking
- Boil the rice and red lentils in 4-5 cups water for 20 min. or until soft and creamy.
- In a separate pan, turn the stove in high heat and add 1 tbsp olive oil. When the pan and oil are both hot, add the onions, ginger, garlic and paprika. Quick fry the ingredients and turn off the stove.
- Add the fish and fungus to the rice and lentils, and cook in medium heat. Keep stirring to maintain the creamy texture. Add more water if necessary. Add the quick fried ingredients. Add the green vegetables as last to keep the nutrients intact.
- Season to taste with sesame oil, mirin (rice wine), soy sauce, white pepper and curry.
- Serve hot.
Rice-Lentil-Fish Stew
| Nutrition Facts | |
|---|---|
| Serving size: whole dish | |
| Calories | 1548 |
| Calories from Fat | 90 |
| % Daily Value * | |
| Fat 10 g | 15% |
| Saturated fat 2 g | 10% |
| Unsaturated fat 2 g | |
| Carbohydrates 278 g | 93% |
| Sugar 4 g | |
| Fiber 104 g | 416% |
| Protein 101 g | 202% |
| Cholesterol 7 mg | 2% |
| Sodium 171 mg | 7% |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
© 2013 Rose T
