Basa in Caper Butter with Courgette & Parsley
over tomato orzo with Sicilian-style herbs4.0(385)
Calories
:
761 kcalProtein
:
37.3g proteinTotal
:
15 minutesDifficulty
:
EasyCalorie Smart
Family
High Protein
Allergens:
- Vis
- Tarwe
- Gluten
- Zwaveldioxide en sulfiet
- Mosterd
- Soja
- May contain traces of allergens
- Selderij
Did you know that capers are the unopened buds of the caper plant? They are mainly harvested in countries with Mediterranean climates.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
1 piece
Basa fillet
(Contains: Vis)
75 g
Orzo
(Contains: Tarwe, Gluten May be present: Mosterd, Soja)
25 g
Chopped onion
½ piece
Garlic
½ piece
Courgette
15 g
Capers
100 g
Passata
½ sachet(s)
Sicilian-style herb mix
5 g
Fresh flat leaf parsley
(May be present: Selderij)
40 g
Tomato tapenade
(Contains: Zwaveldioxide en sulfiet May be present: Selderij)
Not included in your delivery
½ piece
Low sodium vegetable stock cube
½ tablespoon
Olive oil
1 tablespoon
[Plant-based] butter
1 teaspoon
Balsamic vinegar
1 teaspoon
Sugar
to taste
Salt and pepper
Nutrition Values
Energy (kJ)3185 kJ
Calories761 kcal
Fat31.9 g
Saturated Fat11.6 g
Carbohydrate79.1 g
Sugar18.9 g
Dietary Fiber8.4 g
Protein37.3 g
Cholesterol25 mg
Salt2.8 g
Potassium281 mg
Calcium60.9 mg
Iron26 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Pan
•Casserole
•Tall-Sided Pan
•Paper Towel
Cooking Steps
1
- Boil plenty of water in a pot or saucepan and crumble in the stock cube (see pantry for amount).
- Cook the orzo for 10 - 12 minutes, then drain and set aside.
- Meanwhile, crush or mince the garlic and dice the courgette.
- Heat a drizzle of olive oil in a deep frying pan over medium-high heat. Fry the courgette with the garlic and the chopped onion for 5 - 7 minutes.
2
- Melt a generous knob of butter in a frying pan over medium-high heat.
- Pat the fish dry with kitchen paper, then fry for 3 minutes per side.
- Add the capers during the final minute of cooking and season to taste with salt and pepper.
- Meanwhile, finely chop the parsley.
3
- Deglaze the courgette with the balsamic vinegar.
- Stir in the passata, the Sicilian-style herbs and the sugar. Allow to simmer until the orzo is done.
- Transfer the orzo and the tomato tapenade to the sauce.
- Mix well to combine and season to taste with salt and pepper.
4
- Serve the orzo on deep plates, topped with the fish and caper butter.
- Garnish with the parsley to finish.
