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Squash soup, Fish with rice and vegetables, Apple-pear crumble
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Ingredients
- 100 g white long-grain rice
- 400 g water, plus extra to soak rice
- 2 white fish fillets, skinless, 150-180 g each (e.g. hake, sole, perch)
- 1 tsp salt, plus extra to taste
- 2 - 3 pinches ground pepper, plus extra to taste
- 6 cherry tomatoes, cut in halves
- 120 g apple (1 apple), cut in pieces (1.5 cm), core removed
- 120 g ripe pear (1 pear), cut in pieces (1.5 cm), core removed
- 1 tbsp honey
- 1 tbsp lemon juice
- 130 g carrots, cut in sticks (1 cm x 5 cm)
-
4
green asparagus, cut in halves lengthwise if thicker than 1 cm,
or 150 g broccoli florets - 40 g flour
- 20 g brown sugar
- 20 g butter
- 150 g onions, cut in pieces (4 cm)
- 1 garlic clove
- 250 - 300 g butternut squash, peeled, cut in pieces (3 cm)
- 20 g extra virgin olive oil
- 80 g ripe tomatoes, cut in pieces
- fresh chives, chopped, to garnish
- Nutrition
- per 1 portion
- Calories
- 3480 kJ / 832 kcal
- Protein
- 43 g
- Carbohydrates
- 105 g
- Fat
- 22 g
- Fibre
- 13.2 g
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