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Squash soup, Fish with rice and vegetables, Apple-pear crumble
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Squash soup, Fish with rice and vegetables, Apple-pear crumble
4.0 ( 2 avaliações )
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Ingredientes

  • 100 g white long-grain rice
  • 400 g water plus extra to soak rice
  • 2 white fish fillets skinless, 150-180 g each (e.g. hake, sole, perch)
  • 1 tsp salt plus extra to taste
  • 2 - 3 pinches ground pepper plus extra to taste
  • 6 cherry tomatoes cut in halves
  • 120 g apple (1 apple), cut in pieces (1.5 cm), core removed
  • 120 g ripe pear (1 pear), cut in pieces (1.5 cm), core removed
  • 1 tbsp honey
  • 1 tbsp lemon juice
  • 130 g carrots cut in sticks (1 cm x 5 cm)
  • 4 green asparagus cut in halves lengthwise if thicker than 1 cm,
    ou 150 g broccoli florets
  • 40 g flour
  • 20 g brown sugar
  • 20 g butter
  • 150 g onions cut in pieces (4 cm)
  • 1 garlic clove
  • 250 - 300 g butternut squash peeled, cut in pieces (3 cm)
  • 20 g extra virgin olive oil
  • 80 g ripe tomatoes cut in pieces
  • fresh chives chopped, to garnish
Nutrição
por 1 portion
Energia
832 kcal / 3480 kJ
Proteína
43 g
Gordura
22 g
Hidratos de carbono
105 g
Fibra
13.2 g

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