Brown Rice with Mackerel, Swiss Chard & Lima Beans

13 50 777
Ingredients Minutes Calories
Prep Cook Servings
10 min 40 min 2
Brown Rice with Mackerel, Swiss Chard & Lima Beans
Health Rating

Ingredients


1/2 cup Brown rice, medium-grain, cooked
1/2 cup Swiss chard
1/2 cup New potatoes
1/2 cup slices Avocado
1/2 cup sliced Tomato
2 tbsp chopped Shallots (for dressing)
1/4 cup Lemon juice (for dressing)
4 tbsp Olive oil (for dressing)
1 fillet Mackerel
1 tbsp Pistachio nuts (chopped)
1 tbsp hulled Sunflower seeds
1 sprig Parsley, fresh
1 can (15oz) Lima beans, canned (rinsed and drained)

Instructions


1. In non-stick skillet, brown the fillets in 1 tablespoon of oil for about 2 minutes per side. Set aside on a plate.

2. In a separate pan, sauté Swiss chard in 2 tablespoon of oil for 5-10 minutes. In a separate pot of boiling water, boil potatoes for 15-20 minutes.

3. Pile steamed brown rice into a bowl and top with sautéed Swiss chard or spinach, boiled tiny potatoes (no need to peel), sliced avocado and tomatoes, and lima beans.

4. Whisk finely chopped shallots, fresh lemon juice, and olive oil together and season with salt and pepper; drizzle over the bowl.

5. Top with seared mackerel fillet and scatter chopped pistachios, sunflower seeds, and parsley over everything.

 

Nutrition Facts

Per Portion

Calories 777
Calories from fat 434
Calories from saturated fat 66
Total Fat 48 g
Saturated Fat 7.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 8.2 g
Monounsaturated Fat 29.8 g
Cholesterol 40 mg
Sodium 652 mg
Potassium 1598 mg
Total Carbohydrate 60 g
Dietary Fiber 14.7 g
Sugars 4.2 g
Protein 26.1 g

Dietary servings

Per Portion


Fruit 0.2
Grain 0.5
Meat 0.6
Meat Alternative 1.7
Vegetables 3.6

Energy sources


Pygal31%452.1556311714514145.063766759501456%334.6600882117591270.128921854599613%344.0242693391675114.963700089151831%56%13%CarbohydratesFatProtein

Notes:

Mackerel

is a good source of protein and Omega 3 fatty acids!

Lunch
Main