Squash soup, Fish with rice and vegetables, Apple-pear crumble

Name: Squash soup, Fish with rice and vegetables, Apple-pear crumble
Prep time: 35 min
Cook time: 1 h
Total time: 1 h
Yield: 2 portions
Ingredients: 100 g white long-grain rice; 400 g water; 2 white fish fillets; 1 tsp salt; 2 - 3 pinches ground pepper; 6 cherry tomatoes; 120 g apple; 120 g ripe pear; 1 tbsp honey; 1 tbsp lemon juice; 130 g carrots; 4 green asparagus; 40 g flour; 20 g brown sugar; 20 g butter; 150 g onions; 1 garlic clove; 250 - 300 g butternut squash; 20 g extra virgin olive oil; 80 g ripe tomatoes; fresh chives

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准备时间 35 分钟

总时间 1小时

份量 2 portions

食材

100 g white long-grain rice
400 g water, plus extra to soak rice
2 white fish fillets, skinless, 150-180 g each (e.g. hake, sole, perch)
1 tsp salt, plus extra to taste
2 - 3 pinches ground pepper, plus extra to taste
6 cherry tomatoes, cut in halves
120 g apple (1 apple), cut in pieces (1.5 cm), core removed
120 g ripe pear (1 pear), cut in pieces (1.5 cm), core removed
1 tbsp honey
1 tbsp lemon juice
130 g carrots, cut in sticks (1 cm x 5 cm)
4 green asparagus, cut in halves lengthwise if thicker than 1 cm,
或 150 g broccoli florets
40 g flour
20 g brown sugar
20 g butter
150 g onions, cut in pieces (4 cm)
1 garlic clove
250 - 300 g butternut squash, peeled, cut in pieces (3 cm)
20 g extra virgin olive oil
80 g ripe tomatoes, cut in pieces
fresh chives, chopped, to garnish

营养价值: 每 1 portion
热量: 3480 kJ / 832 kcal
蛋白质: 43 g
碳水化合物: 105 g
脂肪: 22 g
纤维: 13.2 g