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