🥗 Dinner⏱ ≈ 10 min🐟 White fish (hake, pollock) · 🍚 Rice (brown or parboiled) · 🥦 Broccoli
Rice with white fish and broccoli
A simple home plate for dinner: each ingredient is cooked separately and arranged on the plate following the Healthy Eating Plate.
Ingredients
- 🐟 White fish (hake, pollock) — 150 g fillet
- 🍚 Rice (brown or parboiled) — 50–60 g dry (or 150 g cooked), pre-cooked / ready
- 🥦 Broccoli — 100–150 g florets
Instructions
- Take a ready portion of rice (already cooked, about 150 g) and warm it for 2–3 minutes.
- Season the fish, add a squeeze of lemon and pan-fry 4–5 minutes per side or bake for 12–15 minutes.
- Steam or sauté the broccoli for 5–7 minutes until tender.
- Plate it up: half vegetables, a quarter grains, a quarter protein.
Make it tastier
🧄 GarlicMakes the aroma richer — add to the oil at the start or raw into the dressing.
🌶️ Pepper or chiliA pinch adds heat and warmth.
🌿 Fresh herbsDill, parsley or cilantro add freshness at the end.
🫙 Soy sauceA tablespoon at the end of frying instead of salt — the taste gets deeper.
Plate structure
🥦 Vegetables & fruit · ½
Broccoli
🌾 Whole grains · ¼
Rice (brown or parboiled)
🥩 Protein · ¼
White fish (hake, pollock)
🫒 Healthy fats
empty
🟢
Plate balance: Well balanced
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