Creamy orzo with coley and fennel

Name: Creamy orzo with coley and fennel with spinach, lemon and fresh herbs
Total time: 20 min
Yield: 2
Cuisine: Frans
Ingredients: 2 stuk(s) Koolvis; 150 gram Orzo; 1 stuk(s) Knoflookteen; 1 stuk(s) Ui; 1 stuk(s) Venkel; 200 gram Spinazie; 1 stuk(s) Citroen; 10 gram Verse dille & bieslook; 50 gram Roomkaas; ½ stuk(s) Zoutarm visbouillonblokje; 2 el Olijfolie; 1 el [Plantaardige] roomboter; naar smaak Peper en zout

with spinach, lemon and fresh herbs

Bestel soortgelijke recepten voor € 3,10 per portie

Labels:

Caloriebewust

Allergenen :

Vis

•Tarwe

•Melk (inclusief lactose)

Raadpleeg altijd het productetiket voor de meest accurate informatie over ingrediënten en allergenen

Bereidingstijd20 minuten

oventijd20 minuten

NiveauMakkelijk

Ingredienten

Hoeveelheden

1 stuk(s)

Koolvis

(Bevat Vis)

75 gram

Orzo

(Bevat Tarwe Kan bevatten Lupine, Eieren, Mosterd, Soja)

½ stuk(s)

Knoflookteen

½ stuk(s)

Venkel

100 gram

Spinazie

½ stuk(s)

Citroen

5 gram

Verse dille & bieslook

25 gram

Roomkaas

(Bevat Melk (inclusief lactose))

Zelf toevoegen

¼ stuk(s)

Zoutarm visbouillonblokje

1 el

Olijfolie

½ el

[Plantaardige] roomboter

naar smaak

Peper en zout

Voedingswaarden

Energie (kJ)2642 kJ

Energie (kcal)631 kcal

Vetten24.9 g

waarvan verzadigd9.2 g

Koolhydraten63.7 g

waarvan suikers9.1 g

Vezels11.3 g

Eiwitten34.9 g

Zout0.9 g

Benodigdheden

•Pot

•Large Frying Pan

Instructies

Crush or mince the garlic.
Dice the onion.
Heat a drizzle of olive oil in a pot or saucepan over medium-high heat and fry the garlic, onion and orzo for 1 minute.
Then add per person 175ml water and 1/4th stock cube, bring to a boil, and cook the orzo, covered, for 10 - 12 minutes on low heat.

Quarter the fennel and remove the tough core, then thinly slice the fennel.
Heat a drizzle of olive oil in a frying pan and fry the fennel for 5 - 6 minutes. Season with salt and pepper.
Meanwhile, cut the lemon into six wedges and chop the fresh herbs.
Remove the fennel from the pan and set aside.

Melt a knob of butter in the same frying pan over medium-high heat and fry the fish for 1 - 2 minutes per side. Season to taste with salt and pepper.
Meanwhile, add the spinach in batches to the orzo and stir until the spinach has completely wilted.
Finish the orzo by adding the fennel, cream cheese and half of the fresh herbs. Stir well and season to taste with lemon juice, salt and pepper.

Serve the orzo in bowls and top with the fish.
Garnish with the reserved fresh herbs and serve with the rest of the lemon wedges.

Did you know... 200g fennel contains almost a quarter of the RDA of potassium. Potassium has an important role in our nervous system as well as in maintaining normal levels of fluid inside our cells.