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

Name: Butternut Squash Soup, Fish with Rice and Vegetables, Apple and Pear Crumble
Prep time: 35 min
Cook time: 1 h
Total time: 1 h
Yield: 2 portions
Ingredients: 100 g white long-grain rice; water; 2 white fish fillets; salt; ground black pepper; 6 cherry tomatoes; 120 g apple; 120 g pear; 1 Tbsp honey; 1 Tbsp lemon juice; 130 g carrots; 4 green asparagus; 40 g plain flour; 20 g brown sugar; 20 g butter; 150 g onions; 1 garlic clove; 250 - 300 g butternut squash; 20 g extra virgin olive oil; 80 g ripe tomatoes; 1 tsp salt; 2 pinches ground black pepper; 400 g water; fresh chives

4.5 (18 評分 )

免費註冊

難易度中等

準備時間 35 分

總共時間 1小時

份量 2 portions

食材

100 g white long-grain rice
water, plus extra to soak rice
2 white fish fillets, skinless, 150-180 g each (e.g. hake, sole, perch)
salt, plus extra to taste
ground black pepper, plus extra to taste
6 cherry tomatoes, halved
120 g apple (1 apple), cored, cut in pieces (1.5 cm)
120 g pear (1 pear), cored, cut in pieces (1.5 cm)
1 Tbsp honey
1 Tbsp lemon juice
130 g carrots, cut in sticks (1 cm x 5 cm)
4 green asparagus, woody ends removed, halved lengthwise if thicker than 1 cm
或 150 g broccoli florets
40 g plain 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
1 tsp salt
2 pinches ground black pepper
400 g water
fresh chives, chopped, to garnish

營養價值: 每 1 portion
卡路里: 3480 kJ / 832 kcal
蛋白質: 43 g
碳水化合物: 105 g
脂肪: 22 g
纖維: 13.2 g