Butternut pumpkin soup, fish with rice and vegetables, apple-pear crumble

Name: Butternut pumpkin soup, fish with rice and vegetables, apple-pear crumble
Prep time: 35 min
Cook time: 1 h
Total time: 1 h
Yield: 2 portions
Ingredients: 100 g long-grain white rice; 400 g water; 2 skinless, white fish fillets; 1 tsp salt; 1 - 2 pinches ground black pepper; 6 cherry tomato; 120 g apples; 120 g pears; 1 tbsp honey; 1 tbsp lemon juice; 130 g carrots; 4 asparagus spears; 40 g plain flour; 20 g brown sugar; 20 g butter; 150 g onions; 1 garlic clove; 250 - 300 g butternut pumpkin; 20 g extra virgin olive oil; 80 g ripe tomatoes; fresh chives

4.5 (13 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 long-grain white rice
400 g water
2 skinless, white fish fillets, 150-180 g each
1 tsp salt
1 - 2 pinches ground black pepper, plus extra to taste
6 cherry tomato, cut into halves
120 g apples (1 apple), cut into pieces (1.5 cm) and cored
120 g pears (1 pear), cut into pieces (1.5 cm) and cored
1 tbsp honey
1 tbsp lemon juice
130 g carrots, cut into matchsticks (1 cm x 5 cm)
4 asparagus spears, cut into halves lengthways if thicker than 1 cm
或 150 g broccoli broken into florets
40 g plain flour
20 g brown sugar
20 g butter
150 g onions, cut into pieces (4 cm)
1 garlic clove
250 - 300 g butternut pumpkin, peeled and cut into pieces (3 cm)
20 g extra virgin olive oil
80 g ripe tomatoes, cut into pieces
fresh chives, cut into small pieces, for garnishing

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