Cod with cauliflower and orange

Name: cod with cauliflower and orange
Cook time: 20 min
Total time: 20 min
Yield: 4
Cuisine: Dutch
Ingredients: 1 great baking flour; 1 little onion; 1 little orange; 1 tablespoon sunflower oil; 1 look peeled tomatoes 400 g; 1 meat broth tablet; 1 bag fresh parsley 30 g; 500 g cod fillet freezer; 1 business suit potato slices with garlic (2x 350 g)

A tasty Dutch recipe. The main course contains the following ingredients: fish, cauliflower, onion, orange, sunflower oil, peeled tomatoes (400 g), meat broth tablet, fresh parsley (30 g), cod fillet (frozen) and potato slices (with garlic (2x 350 g)).

Ingredients

Directions

Clean cauliflower, distribute in very small florets.
Peel and chop onions.
Clean the orange under the tap well.
Peel grating and squeeze orange.
Heat oil in a broad deep pan and fry 1 min.
Stir in orange peel.
Add tomatoes with liquid, orange juice and bouillon tablet.
Bring to the boil and crush tomatoes with a wooden spoon.
Add cauliflower.
Cook on a medium high heat with lid for 3 minutes.
Cleaning and chopping parsley.
Add half parsley to pan.
Fill the fish fillets (possibly halve large pieces) in sauce.
Allow to cook over low heat with lid in approx.
8 minutes.
In the meantime, brown casseroles are fried in dry frying pan.
Spread fish dish and potatoes over four plates.
Rest parsley over fish sprinkle..

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Nutrition

342Calories

Sodium24% DV585mg

Fat9% DV6g

Protein56% DV28g

Carbs15% DV44g

Fiber36% DV9g

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