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32 Recepten
Vlees, Gevogelte, Vis
2 tot 3 porties,
circa 971 kJ/232 kcal per portie
Blauwe forel
»Niet zo moeilijk«
Ingrediënten:
2 forellen (elk circa
300 g)
1 grote ui
125 ml water
125 ml azijn
Zout
1 laurierblaadje
Enkele mosterdzaadjes
Jeneverbessen
Peperbollen,
Salieblaadjes
1 tot 2 schijes citroen
Tafelgerei:
Bereiding:
1. Maak de forel schoon, was grondig en plaats in de glazen
vorm. (De forel kan tevens met behulp van naald en draad
worden samengebonden door de onderste kaak aan de
staartvin vast te maken).
2. Schil de uit, snij in ringen en giet samen met het water,
azijn, een beetje zout en de kruiden over de forel. Breng
afgedekt aan de kook en draai om aan de helft van de
kooktijd.
} Magnetron max. vermogen, 6 tot 9 min
3. Laat circa 2 tot 3 minuten sudderen. Versier met
peterselie en dien op met gekookte aardappelen en
mierikswortelsaus.
3 porties,
circa 744 kJ/178 kcal per portie
Roodbaars op Provençaalse wijze
»Kalorie-arm«
Ingrediënten:
450 g roodbaarsfilet
2 tot 3 el. citroensap
1 ui
2 vleestomaten
1 el. olijfolie
2 teentjes knoflook
Zout
Peper, grof gemalen
2 el. Provençaalse
kruiden
1 tot 2 stengels basilicum
Tafelgerei:
Bereiding:
1. Maak de verse vis schoon. Laat diepgevroren vis eerst
even ontdooien en besprenkel met citroensap.
2. Hak de ui fijn, snij de tomaten in stukjes en stoom met de
gehakte teentjes knoflook in olie.
} Magnetron max. vermogen, 2 tot 3 min
3. Leg de visfilet op de groente zodat de dunne delen elkaar
overlappen. Voeg de kruiden toe en breng afgedekt aan de
kook. Draai de visfilet aan de helft van de kooktijd om.
} Magnetron max. vermogen, 7 tot 8 min
4. Suddertijd, 3 tot 5 min. Dien op met wit brood.
33


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