Brown Rice with Mackerel, Swiss Chard & Lima Beans

15 50 689
Ingredients Minutes Calories
Prep Cook Servings
10 min 40 min 2
Brown Rice with Mackerel, Swiss Chard & Lima Beans
Health Highlights

Ingredients


1/2 cup Brown rice, medium-grain, cooked
1/2 tbsp Olive Oil, Extra Virgin
1 fillet Mackerel
1/2 cup Swiss chard
1/2 tbsp Olive Oil, Extra Virgin
1/2 cup New potatoes (wash; do not peel)
1/2 cup slices Avocado
1/2 cup sliced Tomato
1 can (15oz) Lima beans, canned (rinsed and drained)
2 tbsp chopped Shallots (for dressing)
1/4 cup Lemon juice (for dressing)
2 tbsp Olive Oil, Extra Virgin (for dressing)
1 tbsp Pistachio nuts (chopped)
1 tbsp hulled Sunflower seeds
1 sprig Parsley, fresh

Instructions


  1. Cook rice as per package instructions.
  2. Over medium heat, warm olive oil in a non-stick skillet and brown the mackerel fillets, about 2 minutes per side. Set aside on a plate.
  3. In a separate pan, sauté Swiss chard in oil for 5-10 minutes. 
  4. Bring a pot of water to a boil and add the potatoes. Boil potatoes for 15-20 minutes.
  5. Add the rice to a bowl and top with sautéed Swiss chard, boiled tiny potatoes, sliced avocado, tomatoes, and lima beans.
  6. To make the dressing, whisk together the shallots, fresh lemon juice, and olive oil together; drizzle over the bowl.
  7. Top with seared mackerel fillet and sprinkle with chopped pistachios, sunflower seeds, and parsley.

Notes:

Nutritional Highlight:

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


Nutrition Facts

Per Portion

Calories 689
Calories from fat 378
Calories from saturated fat 62
Total Fat 42 g
Saturated Fat 6.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 7.8 g
Monounsaturated Fat 23.7 g
Cholesterol 40 mg
Sodium 650 mg
Potassium 1572 mg
Total Carbohydrate 59 g
Dietary Fiber 14.7 g
Sugars 4.1 g
Protein 25.8 g

Dietary servings

Per Portion


Fruit 0.2
Grain 0.5
Meat 0.6
Meat Alternative 1.7
Vegetables 3.6

Energy sources


Pygal30%451.13865359099105143.6253519208065755%339.93330003448636273.0687008593937415%340.1676392443051116.811474392797430%55%15%CarbohydratesFatProtein
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