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🍽️ Filets de sandre avec chou frisé braisé et kaki

276 kcal · 30 min · 4 portions

Ingrédients

• chou de Milan 500 g
• 1 kaki
• 1 oignon rouge
• 2 c. à café huile d'olive
• 5 g graines de sésame (1 c. à café)
• 50 ml bouillon de légumes
• sel
• poivre
• cumin 0.25 c. à café
• 0.25 c. à café poudre de curcuma
• 250 g filet de sandre (2 filets de sandre)
• 2 branches romarin
• flocons de piment
• 1 c. à café jus de citron

Préparation

1. 1. Thoroughly wash the savoy cabbage under running water.
2. 2. Slice the washed savoy cabbage into thin strips.
3. 3. Peel the kaki fruit and rinse it.
4. 4. Cut the kaki into bite-sized pieces.
5. 5. Peel the onion and cut it in half.
6. 6. Slice the onion halves into thin strips.
7. 7. Heat one teaspoon of oil in a pan.
8. 8. Add the onion strips to the hot pan.
9. 9. Sauté the onions for two minutes over medium heat.
10. 10. Add the savoy cabbage, kaki pieces, and sesame to the onion.
11. 11. Sauté the vegetables for another seven minutes, stirring occasionally.
12. 12. Deglaze the vegetables with vegetable broth.
13. 13. Season the mixture with salt, pepper, cumin, and turmeric.
14. 14. Rinse the zander fillets under running water.
15. 15. Pat the zander fillets dry with a kitchen towel.
16. 16. Wash the rosemary sprigs under running water.
17. 17. Heat the remaining oil in a second pan.
18. 18. Place the zander fillets and the rosemary sprigs in the pan.
19. 19. Fry the fillets for three minutes on each side over medium heat.
20. 20. Season the cooked fillets with chili flakes, lemon juice, salt, and pepper.
21. 21. Serve the zander fillets alongside the savoy cabbage and kaki vegetable.

Nutrition par portion

• kcal: 276
• Protein: 32 g · Fett/Fat: 8 g · Carbs: 17 g