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Danetta Kerns
Pangasius fillet stewed in vegetables with green olives
Rice with fish-vegetable stew, lamb's lettuce and lemon. A Mediterranean party on your plate.
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Ingredients
Directions
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Bring a pan with plenty of water and a little salt to the boil. Add the rice and cook until cooked in 10 minutes. Drain and leave with the lid on the pan until use.
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Meanwhile, cut the peppers and cut them in half. Remove the seeds and cut the flesh into cubes.
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Heat the oil in a frying pan, add the peppers and wok vegetables and fry for 5 minutes.
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Drain the olives and add together with the pesto and the hot water. Bring to a boil over a high heat.
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Cut the fish into 2 cm pieces and add. Leave on the pan for 3 minutes on medium heat with the lid on. Season with pepper and salt.
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Clean the lemon and grate the yellow skin. Halve the lemon and squeeze half of the fruit. Cut the other half into 4 parts.
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Mix the lemon zest and 1 tbsp juice with the oil to make a dressing and season with salt and pepper. Mix the dressing with the lettuce.
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Divide the rice over deep plates and scoop the fish-vegetable stew. Spread the lamb's lettuce and lemon slices over the plates.
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Nutrition
640Calories
Sodium37% DV895mg
Fat42% DV27g
Protein46% DV23g
Carbs24% DV73g
Fiber32% DV8g
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