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By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

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Crispy Fish Greek Rice Bowls

 
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $0

$0.00 per serving

1 people like this recipe

1 likes

This recipe is ready in 22 minutes

Ready in 22 minutes

spoonacular Score:2%

Spoonacular Score: 2%

 

Ingredients

Servings:
8 fillet
8 fillet fish
fish
9 oz
9 oz cherry tomatoes
cherry tomatoes
1 cup
1 cup black olives
black olives
1
1  red onion
red onion
1
1  cucumber
cucumber
0.75 cups
0.75 cups greek yogurt
greek yogurt
0.5 tsps
0.5 tsps garlic powder
garlic powder
1 tsp
1 tsp dried dill
dried dill
0.25 tsps
0.25 tsps kosher salt
kosher salt
0.25 tsps
0.25 tsps black pepper
black pepper
2 cups
2 cups cooked rice
cooked rice
8 fillet fish
8 fillet
fish
9 oz cherry tomatoes
9 oz
cherry tomatoes
1 cup black olives
1 cup
black olives
1  red onion
1
red onion
1  cucumber
1
cucumber
0.75 cups greek yogurt
0.75 cups
greek yogurt
0.5 tsps garlic powder
0.5 tsps
garlic powder
1 tsp dried dill
1 tsp
dried dill
0.25 tsps kosher salt
0.25 tsps
kosher salt
0.25 tsps black pepper
0.25 tsps
black pepper
2 cups cooked rice
2 cups
cooked rice

Equipment

grater
grater
bowl
bowl
grater
grater
bowl
bowl


Instructions

Read the detailed instructions on Crunchy Creamy Sweet

Price Breakdown

Cost per Serving: $1.56
Ingredient
8 fillets fish
9 ounces cherry tomatoes
1 cup black olives
1 red onion
1 cucumber
3/4 cup greek yogurt
1/2 teaspoon garlic powder
1 teaspoon dried dill
1/4 teaspoon black pepper
2 cups cooked rice
Price
$0.14
$2.28
$1.06
$0.37
$0.72
$1.07
$0.05
$0.19
$0.01
$0.34
$6.23

Tips

Health Tips

  • Here is an easy health swap: substitute brown rice for white rice. Brown rice is a whole grain, while white rice is brown rice stripped of some of its parts and much of its fiber and other nutrients. It is important to note, however, that all rice types raise your blood sugar and should be eaten in moderation. In fact, if it seems like it would work in the recipe, the best option would probably be so-called cauliflower rice.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Kosher salt is a type of coarse-grained salt popular among chefs because it is easy to pick up with the fingertips and sticks well when coating meat. The name "kosher salt" comes from the word "koshering", the process of making food suitable for consumption according to Jewish law. You can easily substitute table salt or sea salt in recipes where the salt is being dissolved, but if you're using it to coat meat, you might wish you had the kosher salt.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • You do not have to remove the seeds from a cucumber. In fact, the seeds are probably the most nutritious part! As for the skin, you should probably peel cucumbers (unless you like the skin and know the cucumber has not been waxed).

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
209 Calories
8g Protein
5g Total Fat
32g Carbs
0% Health Score
Limit These
Calories
209
10%

Fat
5g
9%

  Saturated Fat
0.84g
5%

Carbohydrates
32g
11%

  Sugar
5g
6%

Cholesterol
2mg
1%

Sodium
696mg
30%

Get Enough Of These
Protein
8g
16%

Manganese
0.56mg
28%

Vitamin C
19mg
23%

Selenium
11µg
16%

Phosphorus
134mg
13%

Vitamin B6
0.24mg
12%

Fiber
2g
12%

Vitamin E
1mg
11%

Potassium
396mg
11%

Copper
0.22mg
11%

Vitamin A
515IU
10%

Calcium
96mg
10%

Vitamin B2
0.16mg
9%

Magnesium
36mg
9%

Vitamin K
8µg
8%

Folate
30µg
8%

Vitamin B5
0.75mg
8%

Iron
1mg
7%

Vitamin B1
0.09mg
6%

Zinc
0.89mg
6%

Vitamin B12
0.31µg
5%

Vitamin B3
0.96mg
5%

covered percent of daily need

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