14Ingredients
460Calories
40Minutes

Carrot rice is a sweeter take on a low-carb rice alternative. Cooked to perfection with sauteed onions and garlic, this rice will be a delicious and guilt-free meal when paired with steamed Hake and shrimp patties. The milk and flour give the fish a fried and battered taste, while staying consistent with the other healthy components of this recipe. This dish can be prepared in less than an hour, and the leftovers serve as a healthy meal-prepped lunch for the next day!

Ingredients

  • 800 grams water
  • 500 grams hake fillets
  • 150 grams onions
  • 2 garlic cloves
  • 50 milliliters olive oil
  • 30 milliliters white wine
  • 500 milliliters milk
  • 100 grams flour
  • 50 grams tomato (pulp)
  • 1 fish broth
  • 150 grams peeled shrimp
  • parsley (or coriander to taste, chopped)
  • salt (to taste)
  • pepper (to taste)

Directions

  1. Put in the cup, the water and in the Varoma the fillets seasoned with a little salt, program for 20 min. Temp. Varoma. Vel. 1. Shred and set aside.
  2. Without washing the glass, place the onion and garlic and chop for 5 sec. Vel. 5.
  3. Add the olive oil and program to 7 min. Temp. 100 degrees Celsius. Vel. 1, to sauté.
  4. Add the tomato paste, wine, fish broath and set it for 3 min. Temp. Varoma Vel. 1.
  5. Add milk, salt, pepper and flour and set it for 8min. Temp 90 degrees Celsius. Vel. 4.
  6. Once it's done, add the shredded fillet, the prawns (I also added the sea food) and parsley and set for 1min. Temp. 90º, Vel. Reverse Spoon.
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NutritionView more

460Calories
Sodium18%DV420mg
Fat26%DV17g
Protein78%DV40g
Carbs11%DV34g
Fiber8%DV2g

PER SERVING *

Calories460Calories from Fat150
% DAILY VALUE*
Total Fat17g26%
Saturated Fat3g15%
Trans Fat
Cholesterol125mg42%
Sodium420mg18%
Potassium1040mg30%
Protein40g78%
Calories from Fat150
% DAILY VALUE*
Total Carbohydrate34g11%
Dietary Fiber2g8%
Sugars10g20%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Reviews(1)

Yummly User
Nina T. 28 May 2015
These seafood patties are terrific. These are very tasty, and crispy on the outside. Paired along with the rice really brings out the flavor of these seafood patties.