Informations supplémentaires
30 min.
|
479 kcal
|
easy
|
|
Printable version
1. Cook the rice
Bring a pot of water with 310 2P | 430 3P ml of water to a boil. Pour the rice, cover and cook over low heat for 10-12 minutes.
2. Setup
Zest the lemon. Slice the tomatoes in half. Chop the garlic and the basil.
3. Cook the fish
Put the flour in a plate. Pat the fish dry. Add salt and pepper. Coat the fish with the flour. Heat a drizzle of oil in a pan over medium-high heat until hot. Cook the fish 3-4 minutes on each side or until it's cooked. Remove from the pan.
4. Make the sauce
Off the heat, add 2 2P | 3 3P tbsp. of butter to the pan. Cook over medium heat the garlic and tomatoes 2 minutes. Add the spinach, zest, basil, cream and 1/4 2P | 1/3 3P cup of water and simmer 2-4 minutes. Add salt and pepper. *To respect the food preferences of our children, it's possible to have the spinach and raw tomatoes as a side dish rather than in the sauce*.
5. Plate your dish
*Serve each part of the meal family-style and let your children make their own plate*. If not, serve the fish with the sauce and the rice. Bon appétit!
2unitCod Sirloin(s)
80mlCream 18%
0.5unitBasil
60gBaby Spinach
200gCherry Tomatoes
0.5unitLemon
140gJasmine Rice
20gAll-Purpose Flour
1unitGarlic Clove(s)
What you need
pan, pot
479 kcal
Amount
% daily value
Amount
% daily value
carbohydrate
58g
19%
fat
11g
17%
cholesterol
99mg
33%
fiber
2g
8%
protein
36g
saturated
3g
15%
sodium
140mg
6%
sugar
1g
trans
0g
vitaminA
0mg
vitaminC
0mg
iron
0mg
calcium
0mg