Creamy orzo with coley and fennel
with spinach, lemon and fresh herbsCalorieën
:
635 kcalEiwit
:
35.1g eiwitBereidingstijd
:
20 minutenDifficulty
:
MakkelijkCaloriebewust
Allergenen:
- Vis
- Tarwe
- Gluten
- Melk (inclusief lactose)
- Mosterd
- Soja
- Kan sporen van allergenen bevatten
Gemaakt in een fabriek waar eieren, melk, vis, pinda's, sesam, schaaldieren, soja, noten en tarwe worden verwerkt.
Ingredienten
Hoeveelheden
1 stuk(s)
Koolvis
(Bevat: Vis)
75 gram
Orzo
(Bevat: Tarwe, Gluten Kan bevatten: Mosterd, Soja)
½ stuk(s)
Knoflookteen
½ stuk(s)
Rode ui
½ stuk(s)
Venkel
100 gram
Spinazie
½ stuk(s)
Citroen
5 gram
Verse dille & bieslook
25 gram
Fresco spalmabile - roomkaas
(Bevat: Melk (inclusief lactose))
Zelf toevoegen
¼ stuk(s)
Zoutarm visbouillonblokje
1 el
Olijfolie
½ el
[Plantaardige] roomboter
naar smaak
Peper en zout
Benodigdheden
•Pot
•Large Frying Pan
Instructies
1
- Crush or mince the garlic.
- Dice the onion.
- Heat a drizzle of olive oil in a pot or saucepan over medium-high heat and fry the garlic, onion and orzo for 1 minute.
- Then add per person 175ml water and 1/4th stock cube, bring to a boil, and cook the orzo, covered, for 10 - 12 minutes on low heat.
2
- Quarter the fennel and remove the tough core, then thinly slice the fennel.
- Heat a drizzle of olive oil in a frying pan and fry the fennel for 5 - 6 minutes. Season with salt and pepper.
- Meanwhile, cut the lemon into six wedges and chop the fresh herbs.
- Remove the fennel from the pan and set aside.
3
- Melt a knob of butter in the same frying pan over medium-high heat and fry the fish for 3 minutes per side. Season to taste with salt and pepper.
- Meanwhile, add the spinach in batches to the orzo and stir until the spinach has completely wilted.
- Finish the orzo by adding the fennel, cream cheese and half of the fresh herbs. Stir well and season to taste with lemon juice, salt and pepper.
4
- Serve the orzo in bowls and top with the fish.
- Garnish with the reserved fresh herbs and serve with the rest of the lemon wedges.
Did you know... 200g fennel contains almost a quarter of the RDA of potassium. Potassium has an important role in our nervous system as well as in maintaining normal levels of fluid inside our cells.
