Table of Contents
Low in calories and healthy: zander fillet on fennel and tomato rice
Low calorie fish
Are you in the mood for a delicious fish dish, but are you eating a low-calorie diet? No problem! Our low-fat zander fillet is also suitable for the figure-conscious. At the same time, fish is a good source of protein and provides you with zinc, iron and B vitamins. Combined with the fennel and tomato rice, this makes a delicious and healthy meal. Enjoy your meal!
25 minutes
light
fish dishes
€ € € €
ingredients
for 4 servings
- 250 g Parboiled-Reis
- salt
- 2 Fenchelknollen
- 4 vine tomatoes
- 4 Zanderfilets mit Haut (150 g each)
- 1 tbsp lemon juice
- 4 tbsp canola oil
- 2 EL Butter
- pepper from the grinder
- 2 EL Mehl
preparation
- Cook rice according to package instructions. Wash the fennel, set the green fennel aside. Halve lengthways, remove stalk, cut fennel into wedges. Clean the tomatoes, wash, halve, deseed and finely dice.
- Rinse the fish, pat dry, sprinkle with juice and cut in half lengthways. Drain the rice.
- Heat 2 tbsp oil. Sauté fennel for 2 minutes. Deglaze with 4 tbsp water, cover and steam for 4-5 minutes. Stir the tomatoes and butter into the fennel, continue cooking briefly. Chop the greens, mix with the rice and the vegetables.
- Heat the rest of the oil. Season the fish, dredge in the flour. Fry skin side first for 4-6 minutes per side.
Energy and nutritional information for the recipe
| pro Portion | |
|---|---|
| energy | 2,176 kJ 520 kcal |
