Recipes · Colombian · Seafood
Arroz de Lisa (Colombian Mullet and Coconut Rice)
One serving has 891 kcal and 42 g protein, and at least a fifth of a woman's daily need of cobalamin (175%), selenium (137%), manganese (133%), vitamin D (D2 + D3) (95%), folate (86%) and thiamin (82%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (596 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: fish
Ingredients
- 140 g Snapper, raw
- 130 g Rice, white, long-grain
- 90 g Coconut milk, canned
- 60 g Plantains, ripe, raw
- 6 g Cilantro, fresh
- 40 g Onions, raw
- 6 g Garlic, raw
- 3 g Sazón seasoning
- 120 g Water
- 0.8 g Salt
Method
- Clean the fish (standing in for lisa, or mullet) and season lightly with salt.
- Finely chop the onion, garlic and cilantro, and peel and slice the ripe plantain.
- Heat a pot over medium heat and cook the onion and garlic for 3-4 minutes until soft, then stir in the sazón seasoning (standing in for achiote).
- Rinse the rice and add it to the pot along with the coconut milk, water and salt; bring to a boil.
- Nestle the fish and plantain slices into the rice, reduce the heat to low, cover, and cook for 18-20 minutes, until the rice is tender and the fish is cooked through.
- Scatter the chopped cilantro over the top and serve hot straight from the pot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 891 kcal | 42% |
| Carbohydrates | 132 g | |
| Water | 392 mL | |
| Fiber | 3.7 g | 12% |
| Protein | 41.5 g | 87% |
| Tryptophan | 0.46 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.3 g | |
| Lysine | 3.1 g | |
| Methionine | 1.1 g | |
| Cystine | 0.54 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.3 g | |
| Valine | 2.2 g | |
| Histidine | 1.1 g | |
| Fat | 22.2 g | |
| Monounsaturated | 1.5 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0.36 g | |
| Eicosapentaenoic Acid (EPA) | 0.07 g | |
| Omega-6 | 0.45 g | |
| Saturated | 17.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 51.8 mg | |
| Calcium | 127 mg | 13% |
| Copper | 0.63 mg | 70% |
| Iron | 9.4 mg | 52% |
| Magnesium | 149 mg | 48% |
| Manganese | 2.4 mg | 133% |
| Phosphorus | 556 mg | 79% |
| Potassium | 1,337 mg | 28% |
| Selenium | 75.1 µg | 137% |
| Sodium | 940 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 0.9 mg | 82% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 7 mg | 50% |
| Pantothenic acid (vitamin B5) | 2.8 mg | 56% |
| Pyridoxine (vitamin B6) | 1.1 mg | 82% |
| Folate (vitamin B9) | 345 µg | 86% |
| Cobalamin (vitamin B12) | 4.2 µg | 175% |
| Choline | 119 mg | 28% |
| Vitamin A | 98.6 µg | 14% |
| Vitamin C | 20.6 mg | 28% |
| Vitamin D (D2 + D3) | 571 IU | 95% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 36.4 µg | 40% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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