Creamy orzo with coley and fennel
with spinach, lemon and fresh herbs
Tags:
Calorie Smart
Allergens:
Fish
•Wheat
•Milk
The quantities provided above are averages only.
Always refer to the product label for the most accurate information about ingredients and allergens
Total Time20 minutes
Cooking Time20 minutes
DifficultyEasy
Ingredients
Serving amount
1 piece
Pollock
(Contains Fish)
75 g
Orzo
(Contains Wheat May be present Lupin, Egg, Mustard, Soy)
½ piece
Garlic
½ piece
Onion
½ piece
Fennel
100 g
Spinach
½ piece
Lemon
5 g
Fresh dill & chives
25 g
Cream cheese
(Contains Milk)
Not included in your delivery
¼ piece
Low sodium fish stock cube
1 tablespoon
Olive oil
½ tablespoon
[Plant-based] butter
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2642 kJ
Calories631 kcal
Fat24.9 g
Saturated Fat9.2 g
Carbohydrate63.7 g
Sugar9.1 g
Dietary Fiber11.3 g
Protein34.9 g
Salt0.9 g
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Pot
•Large Frying Pan
Cooking Steps
1
- 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.
2
- 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.
3
- 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.
4
- 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.