Informations supplémentaires
30 min.
|
560 kcal
|
easy
|
|
Printable version
1. Setup
Grate the cucumber and radishes. Cut the broccoli into small pieces. Chop the herbs.
2. Make the raita
Mix the yogurt with the cucumber, radishes, herbs, 2 tbsp of water, salt and pepper.
3. Cook the orzo
Bring a pot of water to a boil. Cook the orzo 6-8 minutes until tender. Drain. Mix with a drizzle of oil, salt and pepper. Keep warm.
4. Cook the broccoli
Heat a drizzle of oil in a pan over medium-high heat. Cook the broccoli with half the spices (Spicy, to taste), salt and pepper 4-5 minutes until colored. Remove from the pan. Keep warm.
5. Cook the fish
It's possible to cut the fish into pieces to make nuggets for children.Mix the polenta with the rest of the spices (Spicy, to taste!), salt and pepper. Pat the fish dry. Cover with the polenta. Add a drizzle of oil to the pan. Cook the fish 2-3 minutes on each side.
6. Plate your dish
Serve the fish with the raita, broccoli and orzo. Bon appétit!
2unitHaddock Fillets
2unitPlain Yogurt 2%
1unitLebanese Cucumber(s)
2unitRadishes
1unitFresh Mint and Cilantro
180mlOrzo
1unitBroccoli
60mlCornmeal
20mlSpice Mix(curry powder,garam massala powder)
What you need
pan, bowl, strainer, pot
560 kcal
Amount
% daily value
Amount
% daily value
carbohydrate
89g
30%
fat
4g
6%
cholesterol
71mg
24%
fiber
5g
20%
protein
40g
saturated
1g
5%
sodium
311mg
13%
sugar
6g
trans
0g