Fish and mussels
Chef Carlos Arguiñano is preparing the recipe for fried rooster with green beans and rice with peppers in his TV show Cocina Abierta, the fish dish of the week!
Ingredients (4 people):
- 2 roosters (large)
- 400 g green beans
- 200 g of shiny Sabroz rice
- 1 red pepper
- 1 green pepper
- 1 yellow pepper
- 2 cloves garlic
- durum wheat semolina
- extra virgin olive oil
- 1 clone of rosemary
Preparation of the recipe Fried rooster with green beans and rice with peppers:
Peel garlic cloves, and place them in a casserole by spraying oil. Add rice and cover it with water. Add a branch of rosemary and forge it. Cook it for 18 minutes. Remove and save.
Peel peppers (red, green and yellow), cut them into julienne and fry in a pan by spraying oil.
Remove tops and threads beans. Cut them into thin strips and stew them in the wok by spraying oil. Fix them.
Cut rooster heads and thorns which border the bodies. Cut them into pieces of about 5 centimeters. Salt and pepper and roll them in durum wheat semolina. Fry them for 2 countries in a pan with very hot oil. Remove and drain on a plate covered with absorbent kitchen paper.
Serve on 4 plates, placing fish on one side and rice and vegetables on the other (beans and peppers). Garnish the plates with a little parsley leaves.
When frying fish, it is important not to accumulate it.
In this way the oil will retain heat and the fish will be crispy. If the heat of the oil drops suddenly, it will not fry well and will also absorb much more oil.
Nutritional information on the recipe:
A dish recommended for everyone because of his high nutritional value due to the great variety of ingredients, and because it is made with healthy foods that contribute to maintaining good health.
It is recommended less fish to balance today’s menu as today’s amount is for 6 people instead of 4 (recommended serving for each white fish breakfast: 200 g).
Because excess fish the percentage of the recommended dish for this food group (25%) is exceeded: 50.6%.
The ration of vegetables and greens recommended for each dinner: 200 g. However, the percentage of this food group does not reach the recommended 50% due to excess fish: 38.3%.
The same goes for rice and semolina, 65 g per person, but it does not reach the recommended 25%: 10.9%.
No on presence of salad to balance the plate if you don’t eat less fish.
From dessert fruit and yogurt.
Tips from Dr. Teleria:
Generous vegetable garnishes, accompanied by a moderate portion of fish or meat, will help us adhere to the recommended portion size.
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