Persian food, Persian Recipes, Aashpazi
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Polo Bandari (Rice and Fish Recipe)
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POLO BANDARI

RICE & TUNA RECIPE

1 1/2 Cups Rice 1 oz (28g) Dill 1 Can (12 oz / 340g) Tuna In Oil 1 Tomato 1 Jalapeño 1 Onion 3 Garlic Cloves 2 Tbsp Vegetable Oil 1/4 Tsp Saffron 2 Tbsp Salt salt, Turmeric Preparations: 1- Soak rice in 2 tbsp salt and 4 cups water for 12 hours. 2- Soak 1/4 Tsp Saffron in 1 tbsp boiling water for 20 Minutes. 3- Dice the onion, tomato and jalapeño. 4- Mince the fresh dill. Directions: 1- Drain the rice. 2- Bring water to a boil in a large pot. 3- Stir in the rice and continue boiling until the rice is tender. 4- Meanwhile, fry diced onion with vegetable oil until golden. 5- Mash 3 garlic cloves into the pot and continue heating for 3 minutes. 6- Stir in diced jalapeño, a can of tuna (in oil). Continue frying for 5 more minutes. 7- Add minced dill, tomato, salt and turmeric to the pot, stirring. 8- Drain the tendered rice. Rinse with cold water and drain again. 9- Combine the tuna mixture with the rice. 10- Stir in saffron (soaked saffron), 11- Cover the pot with a napkin and the lid. 12- Over medium-low heat, cook for 30 minutes.

CALORIES & NUTRITION

POLO BANDARI CALORIES & NUTRITION VALUES

Polo or Polow Bandari (Polo: Rice, Bandar: Port) is a traditional souther Iranian rice recipe. It contains very high amount of selenium, and high amount of niacin. Southern Iran's cuisine is known for its combination of right amount of fish and extra amount of spice. In this recipe, we only used one jalapeño but the authentic recipe calls for more jalapeño or red hot chili pepper. One serving (3.5 oz / 100g) of Polo Bandari has 202 calories (49 calories from fat), 5.4g total fat (1g saturated fat), 13mg cholesterol, 231mg potassium, 28.1g total carbohydrates (1.2g dietary fiber, 0.8g sugars), and 10.5g protein. One serving of Polo Bandari contains 18 percent iron, 7 percent calcium and vitamin C, and about 5 percent vitamin A.

nutritional facts

Serving Size 100g
Amount Per Serving
Calories 202  Calories from fat 49
Daily Value*
Total Fat 5.4g8%
Saturated Fat 71g  5%
Cholesterol 13mg4%
Sodium 347mg14%
Potassium 231mg7%
Total Carbohydrates 28.1g9%
Dietary Fiber 1.2g  5% Sugars 0.8g
Protein 10.5g





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