.png)
.png)
Quick (25 min) & Calorie Smart - White Fish - (try bread)
with cucumber in yoghurt sauce and tomato salad
Labels:
Extra groente
Allergenen :
Vis
•Tarwe
•Melk (inclusief lactose)
Raadpleeg altijd het productetiket voor de meest accurate informatie over ingrediënten en allergenen
Bereidingstijd15 minuten
oventijd15 minuten
NiveauMakkelijk
Ingredienten
Hoeveelheden
1 stuk(s)
Pangasiusfilet
(Bevat Vis)
2 stuk(s)
Pitabroodje
(Bevat Tarwe)
½ stuk(s)
[Mini-]komkommer
1 stuk(s)
Tomaat
50 gram
Radicchio en ijsbergsla
15 gram
Groene olijven
¼ zakje(s)
Gedroogde oregano
½ zakje(s)
Griekse kruidenmix
50 gram
Biologische volle yoghurt
(Bevat Melk (inclusief lactose))
Zelf toevoegen
½ el
[Plantaardige] roomboter
1 el
Extra vierge olijfolie
2 tl
Wittewijnazijn
naar smaak
Peper en zout
Voedingswaarden
Energie (kJ)2570 kJ
Energie (kcal)614 kcal
Vetten26.5 g
waarvan verzadigd8.5 g
Koolhydraten58 g
waarvan suikers10.1 g
Vezels6.7 g
Eiwitten33.5 g
Zout2.1 g
Benodigdheden
•Kom
•Koekenpan
•Saladekom
Instructies
1
- Preheat the oven to 200°C and bake the pita bread for 6 - 8 minutes, or use a toaster.
- Meanwhile, chop the cucumber into crescents.
- In a bowl, mix the yoghurt with half of the white wine vinegar, half of the extra virgin olive oil and the dried oregano. Add the cucumber, mix well, and season well with salt and pepper.
2
- Melt a knob of butter in a frying pan over medium-high heat, sprinkle the fish with the Greek-style spice mix and fry for 2 - 3 minutes per side.
- Season with salt and pepper.
3
- Dice the tomato and roughly chop the salad mix if preferred.
- In a salad bowl, mix the rest of the extra virgin olive oil with the rest of the white wine vinegar, salt and pepper.
- Halve the olives.
- Add the salad, tomato and olives to the salad bowl and mix to combine.
4
- Fill two pieces of pita bread per person with the fish, cucumber in yoghurt sauce and the salad.
- Serve the rest of the cucumber and salad on the side.
Did you know... cucumbers are low in calories and mostly made up of water, but they still contain vitamins and minerals. They're a great way to stay hydrated and get your essential nutrients at the same time.
