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Bacon & Fish O’leekie

posted in: Bacon, Dinner, O'leekie 0

recipe image

Ingredients:

  • 100.0g smoked back bacon , chopped
  • 300.0g American easy-cook rice
  • 500.0g cod or haddock fillet, skinned and diced into large chunks
  • 3.0 tbsp fresh parsley , chopped
  • 1 leek , finely sliced and washed
  • 500.0ml hot vegetable stock
  • grated zest and juice of 1 lemon
Servings: 4

Instructions:
  1. Put the leeks and bacon in a medium microwavable dish with 4 tablespoons of the stock. Cover the dish with cling film, pierce the cling film with a knife and microwave on High for 5 minutes.
  2. Stir the rice and remaining stock into the leek and bacon and continue to cook uncovered in the microwave for a further 5 minutes. Gently stir in the fish chunks, cover the dish with cling film, pierce the cling film with a knife and cook for a further 10 minutes, until the fish and rice are done.
  3. Stir in the parsley, lemon zest and juice. Leave to stand for 2-3 minutes and serve straight from the dish.


Estimated Nutrient Breakdown:


Calories: 1,680.84
Weight: 1,538.14g
Total Fat: 8.56g
Saturated Fat: 2.14g
Trans-Fat: 0.01g
Monounsaturated Fat: 2.28g
Polyunsaturated Fat: 2.33g
Protein: 131.58g


Cholesterol: 263.00g
Sodium: 1,117.29g
Calcium: 215.00g
Magnesium: 326.51g
Potassium: 3,352.95g
Iron: 7.76g
Zink: 7.28g
Phosphorus: 1,627.70


Vit A: 199.10
Vit B1: 1.19
Vit B2: 0.67
Vit B3: 22.99
Vit B6: 2.18
Vit B12: 4.91
Vit D: 186.06
Vit E: 186.06
Vit K1: 236.65

Notes:

Caution: Sulfites,FODMAP
Health Notes: Sugar-Conscious,Peanut-Free,Tree-Nut-Free,Alcohol-Free, Low-Fat
Notes: I be crazy about extensions, because they are elegant.


Author: BBC Good Food
Tags: Wild Food Box,,Low-Fat

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