W03 - Kids friendly: hidden veggies - 20-25 min - white fish - rice
Calorieën
:
644 kcalEiwit
:
27.8g eiwitBereidingstijd
:
25 minutenDifficulty
:
MakkelijkFamilie
Allergenen:
- Vis
- Melk (inclusief lactose)
- Selderij
- 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
75 gram
Witte langgraanrijst
½ stuk(s)
Wortel
70 gram
Mais in blik
½ zakje(s)
Peruaanse kruidenmix
1.5 tl
Paprikapoeder
5 gram
Verse bladpeterselie
(Kan bevatten: Selderij)
½ stuk(s)
Limoen
1 stuk(s)
Pangasiusfilet
(Bevat: Vis)
gram
Biologische volle yoghurt
(Bevat: Melk (inclusief lactose))
stuk(s)
Tomaat
stuk(s)
Rode puntpaprika
Zelf toevoegen
1 el
Olijfolie
½ tl
Suiker
naar smaak
Peper en zout
200 ml
Zoutarme groentebouillon
Instructies
1
- Cut the lime into four wedges.
- Finely dice the carrot.
- Heat half a tbsp of olive oil per person in a deep frying pan.
- Fry the carrot for 3-4 minutes over medium-high heat. Cover with a lid.
2
- Add the rice and the ground paprika. Fry for 1 more minute.
- Then add the passata, half a tsp of sugar per person and the stock.
- Bring to a boil and then let it simmer for 10-12 minutes or until the rice and carrot are cooked, without the lid. Season to taste with salt and pepper.
3
- Transfer the flesh to a small bowl and mash well. Season to taste with salt and pepper
- Pat the fish dry with kitchen paper. Season with the Peruvian spice mix.
- Heat half a tbsp of olive oil per person in a frying pan over medium-high heat, squeeze the juice of one lime wedge per person over the fish and fry the fish for 3 minutes per side.
4
- Drain the corn.
- Roughly chop the parsley.
- Plate the rice on a deep plate, along with the fish, the corn and the tortilla chips.
- Drizzle over the yoghurt, sprinkle the parsley on top and serve the lime on the side.
