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Recepten 33
Vlees, Gevogelte, Vis
3 porties,
circa 630 kJ/151 kcal per portie
Kabeljauw op een groentebedje
»zomers lich
Ingrediënten:
450 g kabeljauwfilet of
scholfilet
Sap van 1/2 citroen
Zout
Paprika
1 prei
2 wortelen
1 wortelpeterselie
1/2 kleine knolselder
1 el. gehakte peterselie
Tafelgerei:
Bereiding:
1. Maak de verse vis schoon. Laat de diepgevroren visfilet
eerst even ontdooien en besprenkel met citroensap en laat
vervolgens sudderen.
2. Was en reinig ondertussen de groente. Snij de prei
in dunne ringen, en de wortelen, wortelpeterselie en
knolselder in kleine blokjes en breng afgedekt aan de kook.
} Magnetron max. vermogen, 7 tot 9 min
3. Leg de visfilets op de groente. Zorg dat de dunnere delen
elkaar overlappen en laat verder koken terwijl afgedekt.
} Magnetron max. vermogen, 6 tot 10 min
4. Breng lichtjes op smaak met zout en peper en laat circa 3
tot 5 minuten sudderen. Bestrooi met peterselie en dien op
met gekookte aardappelen.
1 portie,
circa 1738 kJ/415 kcal
Koolvis in citroensaus
»enkel recept«
Ingrediënten:
150 g verse
koolvisfilet
2 el. citroensap
1 kleine ui
2 tl. boter
50 ml witte wijn
3 el. room
1 snuie citroenschil,
Zout
Citroenpeper
1 snuie suiker
1 tomaat
1/2 bundel citroenmelisse
Tafelgerei:
Bereiding:
1. Was de koolvisfilets, snij ze in tweeën en besprenkel met
citroensap.
2. Leg de visfilets op de gehakte ui en voeg de kruiden,
boter, witte wijn en de room toe. Breng afgedekt aan de
kook.
} Magnetron max. vermogen, 4 tot 6 min
3. Was ondertussen de tomaten en snij in vieren. Verwijder
vervolgens de steel. Pluk de citroenmelisse van de stengels
en hak fijn.
4. Laat de koolvisfilet sudderen. Verwarm de tomaten
afzonderlijk en dien ze op bestrooid met de citroenmelisse
als een bijgerecht voor rijst.
} Magnetron max. vermogen, 1 tot 2 min
34


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