Haddock "Meatballs" in Tomato Sauce
with rice, marinated bell pepper, feta cheese and dil
Informations supplémentaires
40 min.
|
498 kcal
|
easy
|
|
Printable version
1. Cook the potatoes
Cut the potatoes into very small cubes. Place in a saucepan with enough water to cover them. Bring to a boil and cook for 10-12 minutes until tender. Drain and then mash completely.
2. Setup
Chop the garlic, herbs, shallot and bell pepper. Crumble the feta up.
3. Cook the rice
Bring 1.5 2P | 2 3P cups of water to a boil in a saucepan. Add the rice, cover and cook for 10-12 minutes over low heat. Once cooked, add 1 tbsp. of butter, salt and pepper.
4. Cook the fish
Heat a drizzle of oil in a pan over medium high heat. Pat the fish dry then season it with salt and pepper. Cook the fish for 3-4 minutes on each side or until cooked thorough. Break the fish into very small pieces with a spatula. Remove the fish from the pan and put it in a bowl with the mashed potatoes, the garlic, half of the herbs, the spices, the panko, salt and pepper. Make 3-4 meatballs per person.
5. Make the sauce
Add a drizzle of oil if needed to the pan. Cook the shallot and pepper for 2-3 minutes. Add the tomato sauce, 1-2 tbsp. of sugar, salt and pepper. Simmer over medium heat for 3-5 minutes. Gently add the fish balls to the sauce and cook for 2-3 minutes to warm up.
6. Plate your dish
Serve the fish balls and the sauce over the rice and garnish with the remaining herbs and the feta. Bon appétit!
2unitHaddock Fillets
1unitFresh Parsley and Dill
2unitGarlic Clove(s)
200gYellow Potato(es)
45mlPanko Breadcrumbs
1unitGrilled Bell Pepper
250mlTomato Sauce
30gFeta Cheese
140gBasmati Rice
10mlSpice Mix (cumin powder,coriander powder,smoked paprika)
0.5unitShallot
What you need
pots, strainer, potato masher, bowl, spatula, pan
498 kcal
Amount
% daily value
Amount
% daily value
carbohydrate
80g
27%
fat
7g
11%
cholesterol
143mg
48%
fiber
7g
28%
protein
29g
saturated
3g
15%
sodium
731mg
30%
sugar
7g
trans
0g