| Type | Per person |
|---|---|
| Energy | 370 kcal |
| Fat | 17 gr |
| of which saturated | 2 gr |
| Carbohydrates | 24 gr |
| of which sugars | 14 gr |
| Fibres | 9 gr |
| Protein | 27 gr |
| Salt | 0.56 gr |
Baked pangasius with carrot puree
Main course
2 persons
20 - 30 min
With seasonal products
300gr vegetables p.p.
Ingredients
2 persons
| 2 tablespoons flour |
| 1 onion |
| 500g winter carrot |
| 1½ tablespoons liquid margarine |
| 2 pangasius or tilapia fillets |
| 2 teaspoons cumin (djinten) |
| 1 teaspoon cinnamon |
| 1 tablespoon oil |
Preparation
1. Clean the onion and carrots. Cut the onion into shreds and the carrots into slices.
2. Fry the onion with 1 teaspoon cumin and ½ teaspoon cinnamon in the oil.
3. Add the carrots with some water and stew the vegetables for 15 minutes until tender.
4. Mash the vegetables into a smooth puree.
5. Mix the flour with the rest of the cumin and cinnamon and put in a plate.
6. Sprinkle the fish fillets with pepper and roll the fish through the flour mixture.
7. Heat the margarine in a frying pan with a non-stick bottom and fry the fish in it for 8 minutes until cooked and browned.
8. Serve with the carrot puree.
Serving suggestion: Delicious with small new potatoes with parsley.
Source: Voedingscentrum.
Link copied!
Nutritional values
More about the ingredients
More fruits and vegetables
Also delicious!
More recipes
Cabbage turnip mash with raw endive
355gr vegetables p.p.
Pea salad with red onion and cherry tomatoes
250gr vegetables p.p.
Mash with celeriac and carrot
345gr vegetables p.p.