1 portion contains approximately:
| 470 | kcal |
| 54 g | protein |
| 13 g | fat |
| 34 g | carbohydrates |
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1 tbsp rapeseed oil
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2 springs of thyme
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1 spring of rosemary
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2 cloves of garlic
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2 tilapia fillets (200 g each)
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2 tbsp lemon juice
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400 g broccoli
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120 g potatoes
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100 ml vegetable stock
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1 pinch of nutmeg
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300 g peppers (red, yellow)
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100 g carrots
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100 g mangetout
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2 cm piece of ginger
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1 tbsp olive oil
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Pepper
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Salt
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1
Add the rapeseed oil to a pan with the herb sprigs. Peel the garlic, smash it and add to the oil. Infuse the oil over very low heat.
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2
Rinse the fish and pat dry. Place the fillets on a plate, drizzle with lemon juice and add salt. Place the fish in the refrigerator briefly.
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3
Wash, clean, and slice the broccoli into individual florets.
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4
Wash, peel, and dice the potatoes.
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5
Heat the vegetable stock in a saucepan, add the diced potatoes and cook for about 10 minutes.
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6
Add the broccoli florets and continue cooking.
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7
As soon as the vegetables and potatoes are soft, drain off the vegetable stock and set aside.
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8
Purée the broccoli and potatoes.
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9
Season with salt, pepper, and nutmeg. Keep warm.
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10
Wash and clean the vegetables.
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11
Peel the carrots and ginger.
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12
Cut the peppers and carrots into strips.
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13
Slice the ginger thin.
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14
Blanch the mangetout.
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15
Cook the vegetables in the olive oil until firm to the bite.
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16
Season with salt and pepper.
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17
At the same time, fry the fish filets in the infused oil.
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18
Remove the sprigs before serving.
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19
Arrange the fish filets, broccoli purée and vegetables on warmed plates and serve.