Informations supplémentaires
30 min.
|
525 kcal
|
easy
|
|
Printable version
1. Setup
Bring 1.5 2P | 2 3P cups of water with 0.5 2P | 1 3P broth cube to a boil. Chop the spinach. Zest and squeeze the orange and the lemon. Mince the basil.
2. Cook the rice
Add the rice and the spinach to the pot, cover and cook over low heat for 10-12 minutes.
3. Cook the fish
Heat a drizzle of oil in a pan over medium-high heat. Cook the fish for 2-4 minutes on each side.
4. Make the sauce
Meanwhile, combine the zest and the juice of the lemon and of the orange, about 1/4 2P | 1/2 3P cup of oil, the brown sugar, salt, pepper and 1 tbsp of butter in a small pan and cook at medium-high heat. Whisk and bring to a boil. Reduce heat to medium and cook for 4-5 minutes until slightly thick. The sweetness of the sauce could help children try fish in this recipe.
5. Plate your dish
Serve the fish with the rice and the sauce. Garnish with the basil and the almonds. Serve each part of the meal family-style and let your children make their own plate. Bon appétit!
2unitCod Sirloin(s)
0.5unitBasil
40gBaby Spinach
1unitOrange(s)
0.5unitLemon
140gJasmine Rice
0.5unitVegetable Broth Cube(s)
2unitBrown Sugar
30gSlivered Almonds
What you need
pan, pot, bowl, whisk
525 kcal
Amount
% daily value
Amount
% daily value
carbohydrate
66g
22%
fat
13g
20%
cholesterol
108mg
36%
fiber
3g
12%
protein
36g
saturated
6g
30%
sodium
189mg
8%
sugar
12g
trans
1g