Smoked Paprika Fish with Greens & Grains
PREP 5 MIN•COOK 35 MIN
This dinner follows a simple Dan formula: "Combine a few veggies with a carb like brown or wild rice and a lean protein. Then the real secret is adding freshness and flavor with lemon, spice and herbs." Voila, healthy dinner is served!
DF
EF
GF
NS
NF
Number of servings
2
1⁄3 cup (65g) brown rice rinsed
1 tbs wild rice (optional), rinsed
2⁄3 cup (160ml) water
1⁄2 tsp salt
300g white fish fillets 2 x 150g fillets
2 tsp olive oil
1⁄2 tsp smoked paprika
salt & pepper, to taste
2 garlic cloves minced
120g green beans trimmed, cut in half
2 cups (80g) baby spinach leaves
2 tbs pumpkin seeds (pepitas)
1⁄2 lemon cut into wedges
Preheat oven to 190°C/fan 170°C/gas 5 and line a baking tray with baking paper.
Place all rice, water and salt in a saucepan and simmer, covered for 30 minutes. Remove from heat and stand for 5 minutes before fluffing with a fork.
Meanwhile, pat fish dry, rub with half the olive oil and season with paprika, salt and pepper. Place on tray and bake for 15-20 minutes or until fish is cooked through
When fish is almost cooked, add remaining oil and garlic to a frypan and cook for about 30 seconds to a minute. Season with salt and pepper and sauté for another minute.
Add beans, spinach and pumpkin seeds and cook until seeds are toasted and beans are tender and bright green, about 5-7 minutes. Add a splash of water if the pan is too dry. Remove from heat and adjust seasoning.
Divide rice, greens and fish between plates and add a squeeze of lemon to serve.
Energy (kJ)
1773 kJ / 424 cals
Protein
40.7 g
Fat
12.6 g
Sat. Fat
2.3 g
Carbs
32.8 g
Sugar
1.8 g
Fiber
6.5 g
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