Butternut Squash Soup, Fish with Rice and Vegetables, Apple and Pear Crumble

Butternut Squash Soup, Fish with Rice and Vegetables, Apple and Pear Crumble

4.5 18 βαθμολογίες

Προετοιμασία 35 λεπτ.

Σύνολο 1ωρ.

2 portions

Υλικά

white long-grain rice
100 g
water plus extra to soak rice
white fish fillets skinless, 150-180 g each (e.g. hake, sole, perch)
2
salt plus extra to taste
ground black pepper plus extra to taste
cherry tomatoes halved
6
apple (1 apple), cored, cut in pieces (1.5 cm)
120 g
pear (1 pear), cored, cut in pieces (1.5 cm)
120 g
honey
1 Tbsp
lemon juice
1 Tbsp
carrots cut in sticks (1 cm x 5 cm)
130 g
green asparagus woody ends removed, halved lengthwise if thicker than 1 cm
4
150 g broccoli florets
plain flour
40 g
brown sugar
20 g
butter
20 g
onions cut in pieces (4 cm)
150 g
garlic clove
1
butternut squash peeled, cut in pieces (3 cm)
250 - 300 g
extra virgin olive oil
20 g
ripe tomatoes cut in pieces
80 g
salt
1 tsp
ground black pepper
2 pinches
water
400 g
fresh chives chopped, to garnish

Βαθμός δυσκολίας

μέτρια

Διατροφή ανά 1 portion

Πρωτεΐνη 43 g

Θερμίδες 3480 kJ / 832 kcal

Λιπαρά 22 g

Φυτικές ίνες 13.2 g

Υδατάνθρακες 105 g

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