Creamy orzo with coley and fennel
with spinach, lemon and fresh herbsCalories
:
635 kcalProtein
:
35.1g proteinTotal
:
20 minutesDifficulty
:
EasyCalorie Smart
Allergens:
- Vis
- Tarwe
- Gluten
- Melk (inclusief lactose)
- Mosterd
- Soja
- May contain traces of allergens
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
1 piece
Pollock
(Contains: Vis)
75 g
Orzo
(Contains: Tarwe, Gluten May be present: Mosterd, Soja)
½ piece
Garlic
½ piece
Red onion
½ piece
Fennel
100 g
Spinach
½ piece
Lemon
5 g
Fresh dill & chives
25 g
Fresco spalmabile - cream cheese
(Contains: Melk (inclusief lactose))
Not included in your delivery
¼ piece
Low sodium fish stock cube
1 tablespoon
Olive oil
½ tablespoon
[Plant-based] butter
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2656 kJ
Calories635 kcal
Fat25 g
Saturated Fat9.3 g
Carbohydrate64 g
Sugar9.4 g
Dietary Fiber8.7 g
Protein35.1 g
Salt0.9 g
Potassium1524.5 mg
Calcium204.5 mg
Iron4 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
•Pot
•Large Frying Pan
Cooking Steps
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.
