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Easy recipe for a complete nutritious dinner Rice-Lentil-Fish Stew

Updated on October 13, 2015

Rice-Lentil-Fish Stew

5 stars from 1 rating of 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 cookings pots and plates. In addition, this recipe contains all the nutrients you need: brown rice, red lentils, 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.

healthy complete dinner recipe
healthy complete dinner recipe | Source

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

  1. Boil the rice and red lentils in 4-5 cups water for 20 min. or until soft and creamy.
  2. 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.
  3. 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.
  4. Season to taste with sesame oil, mirin (rice wine), soy sauce, white pepper and curry.
  5. Serve hot.

Rice-Lentil-Fish Stew

Nutrition Facts
Serving size: whole dish
Calories 1548
Calories from Fat90
% Daily Value *
Fat 10 g15%
Saturated fat 2 g10%
Unsaturated fat 2 g
Carbohydrates 278 g93%
Sugar 4 g
Fiber 104 g416%
Protein 101 g202%
Cholesterol 7 mg2%
Sodium 171 mg7%
* 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.

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    • Roslynn7 profile image
      Author

      Roslynn 3 years ago from Europe

      Thanks. I'm a lazy person when it comes to cooking but do not want to indulge in calorie loaded fast foods or packaged foods in supermarkets.

    • Ceres Schwarz profile image

      Ceres Schwarz 3 years ago

      This looks like a good recipe that's not all that hard to make and is also very healthy. The image of the Rice Lentil Fish Stew does look good.

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