Cod fillet with tomatoes (diabetic)

For 1 person
  • 150 g Cod fillet
  • 1 EL lemon juice
  • salt
  • 100 g cleaned carrots
  • 100 g cleaned celery
  • 1 (approx. 15 g) shallot
  • 10 g Butter or margarine
  • white pepper
  • 175 ml vegetable broth (instant)
  • 1 (approx. 60 g) small tomato
  • 2 slices (approx. 25 g) Mozzarella
  • 30 g long grain rice
  • 1/2 TL Curry
  • some stem (s) chives
  • fat
45 minutes
light
1.
Wash the fish fillet, pat dry, sprinkle with lemon juice and season with salt. Cut carrots into fine sticks, celery into thin slices. Peel and finely dice shallot. Heat 5 g fat in a non-stick pan and steam half of the shallot cubes in it until translucent. Add the carrots and celery, sauté briefly and season with salt and pepper. Pour 100 ml of stock and put everything in a greased, ovenproof dish. Place the fish fillet on the vegetables. Wash the tomato, cut into slices and place on the fish with the mozzarella. Sprinkle with salt and pepper and bake in the preheated oven (electric stove: 200 ° C / gas: level 3) for about 25 minutes. In the meantime, heat the remaining fat in a small saucepan and sauté the remaining cubed shallots in it. Add rice, dust with curry and sauté briefly. Pour in the rest of the broth, bring to the boil and cover and leave to soak over low heat for about 20 minutes. Wash the chives, pat dry and cut into rolls, except for 2-3 stalks for garnish. Arrange rice, fish and vegetables on a plate. Serve sprinkled with chives and garnished
2.
Preparation time 45-50 minutes. Approx. 1760 kJ / 420 kcal. E 37 g / F 15 g / KH 34 g. 2 BE
1 person approx.:
  • 420 kcal
  • 1760 kJ
  • 37 g protein
  • 15 g fat
  • 34 g carbohydrates

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