HF W16 - CCR - Source of Fiber - White Fish - use EID: Wholegrain Spaghetti
With spinach. greek style cheese and capersCalorieën
:
692 kcalEiwit
:
44.7g eiwitBereidingstijd
:
25 minutenDifficulty
:
MakkelijkAllergenen:
- Gluten
- Tarwe
- Vis
- Melk (inclusief lactose)
- Kan sporen van allergenen bevatten
- Ei
- Mosterd
- Soja
- Pinda's
- Noten
- Sesamzaad
Gemaakt in een fabriek waar eieren, melk, vis, pinda's, sesam, schaaldieren, soja, noten en tarwe worden verwerkt.
Ingredienten
Hoeveelheden
90 gram
Volkoren spaghetti
(Bevat: Gluten, Tarwe Kan bevatten: Ei, Mosterd, Soja)
1 stuk(s)
Heekfilet
(Bevat: Vis)
½ stuk(s)
Paprika
100 gram
Spinazie
15 gram
Kappertjes
½
Tomatenpuree
1.5 tl
Piri-pirikruiden
25 gram
Witte kaas
(Bevat: Melk (inclusief lactose))
10 gram
Pompoenpitten
(Kan bevatten: Pinda's, Noten, Sesamzaad)
Zelf toevoegen
½ stuk(s)
(Zoutarm) groentebouillonblokje
½ el
Olijfolie
naar smaak
Honing [of plantaardig alternatief]
naar smaak
Peper en zout
Benodigdheden
•Steelpan
•Hapjespan
•Koekenpan
Instructies
1
- Boil plenty of water with the stock cube in a pot or saucepan and cook the spaghetti for 10 - 12 minutes, then drain, save a glass of pasta water and set aside.
- Chop the bell pepper into strips.
2
- Heat a clean deep frying pan over high heat and toast the pumpkin seeds until they start to pop.
- Remove from the pan and set aside.
- Heat a drizzle of olive oil in the same deep frying pan and fry the bell pepper 2 - 3 minutes.
- Add the tomato paste and piri piri seasoning to the bell pepper and stir fry for 1 minute. Tear the spinach directly in the pan and let it cook for 2 - 3 minutes.
3
- Heat a drizzle of olive oil in a second frying pan over medium-high heat.
- Fry the capers and hake on its skin for 3 minutes, then flip and fry for another 3 minutes. Add pepper and salt to taste.
- Add the spaghetti with 75 ml of pasta water per person to the frying pan with the veggies. Add more pasta water if preferred. Stir fry 1 minute over medium-high heat.
- Add honey, pepper and salt to taste.
4
- Divide the pasta over deep plates, serve the fish and fried capers on top.
- Garnish with the Greek-style cheese and pumpkin seeds.
