Broccoli Fish Pan

COOK TIME
30 mins

TOTAL TIME
30 mins

Ingredients

Directions

1. 1

   Put the rice into 1/8 l boiling salted water. Cover and let it swell at low heat for about 20 minutes. Wash fish, dab dry and cut into pieces. Sprinkle with lemon juice

2. 2

   Wash the broccoli and cut into florets. Steam in little boiling salted water for about 6 minutes. Peel and chop onion and garlic. Wash the tomato and cut into slices. Wash thyme, pluck

3. 3

   Fry the onion and garlic in a coated pan in hot oil. Add fish and fry for 5-6 minutes, turning. Season. Fry tomato and thyme briefly

4. 4

   Drain the broccoli. Carefully fold the rice into the fish and heat briefly. Season to taste with salt and pepper

5. 5

   For this fish pan you can also use other lean fish fillets instead of cod: juicy coalfish or redfish, tender plaice or noble zander

Nutrition Facts

KCAL
370 kcal

CARBS
46 g

FATS
4 g

PROTEINS
35 g