Discovery: 30min - North / Central / South America - White fish - Pasta - use: Oatly cooking cream
with bell pepper, spinach, onion and parsley
Allergenen:
Vis
•Tarwe
•Gluten
•Melk (inclusief lactose)
Gemaakt in een fabriek waar eieren, melk, vis, pinda's, sesam, schaaldieren, soja, noten en tarwe worden verwerkt.
Bereidingstijd25 minuten
oventijd25 minuten
NiveauMakkelijk
Ingredienten
Hoeveelheden
1 stuk(s)
Heekfilet
(Bevat: Vis)
75 gram
Orzo
(Bevat: Tarwe, Gluten Kan bevatten: Mosterd, Soja)
½ stuk(s)
Ui
½ stuk(s)
Paprika
50 gram
Spinazie
½ stuk(s)
Citroen
5 gram
Verse bladpeterselie
(Kan bevatten: Selderij)
½
Tomatenpuree
75 gram
Kookroom
(Bevat: Melk (inclusief lactose))
½ zakje(s)
Peruaanse kruidenmix
1.5 tl
Paprikapoeder
Zelf toevoegen
½ stuk(s)
Zoutarm groentebouillonblokje
1 el
Olijfolie
1 tl
Zwarte balsamicoazijn
1 el
[Plantaardige] roomboter
naar smaak
Peper en zout
Benodigdheden
•Pan
•Hapjespan
•Koekenpan
Instructies
1
- Boil plenty of water in a pot or saucepan, crumble in the stock cube and cook the orzo for 10 - 12 minutes. Reserve 50ml cooking liquid per person, then drain and set aside.
- Chop the bell pepper into strips and slice the onion into half rings.
2
- Heat a drizzle of olive oil in a deep frying pan over medium-high heat and fry the onion and bell pepper for 4 - 5 minutes. Deglaze with the balsamic vinegar.
- Gradually add the spinach, tearing it directly into the deep frying pan.
- Add the tomato paste, Peruvian-style spice mix and the ground paprika and fry for 2 - 3 minutes.
- Add the orzo and cooking cream and mix well. Season well with salt and pepper and let simmer over medium heat until serving. Add a splash of cooking liquid as preferred.
3
- Meanwhile, melt a knob of butter in a frying pan over medium-high heat. Pat the fish dry with kitchen paper and season with salt and pepper. Fry the fish on its skin for 3 minutes, then flip and fry for another 3 minutes.
- Zest and quarter the lemon. Chop the parsley.
- When the fish is done, remove from the pan. Add another knob of butter to the pan, along with the lemon zest, half of the parsley and the juice of 1 lemon wedge per person. Mix well and heat for 1 more minute.
4
- Serve the creamy vegetable orzo on deep plates and top with the fish.
- Drizzle over the lemon-parsley butter sauce.
- Garnish with the rest of the parsley and serve with the rest of the lemon wedges.
Did you know... as well as vitamin C, bell peppers are also high in vitamin E. This antioxidant is also found in sunflower oil, wholegrain products, nuts, seeds and green vegetables.
