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Tuscan-style creamy Haddock

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Tuscan-style creamy Haddock

with a cherry tomato and spinach sauce

Informations supplémentaires
30 min. | 479 kcal | easy | Family | 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