Fish – Vegetable – Pan with Fennel

Summary

Ingredients

• 4 carrot (s) (approx. 200 g)
• 2 fennel (approx. 500 g)
• 4 spring onion (s)
• 1 clove garlic
• 4 tomato (s) (approx. 250 g)
• 2 tablespoons oil
• Sea salt and pepper from the mill
• 300 ml vegetable stock
• 4 tablespoon heavy cream, (soy cream)
• 600 g redfish fillet (s)
• 2 tablespoon lemon juice

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Instructions

1. Clean, peel and cut the carrots diagonally into thin slices. Clean and wash the fennel and spring onions. Halve the fennel lengthways and remove the stalks, cut the fennel halves into thin wedges. Cut the spring onions into fine rings, putting some green aside for decoration. Peel the garlic and cut into fine cubes. Scald the tomatoes, peel and core them and cut into wide wedges.
2. Heat the oil in a pan, fry the carrots, fennel and spring onions in it. Add the garlic and season the vegetables with salt and pepper. Pour in the broth and stir in the soy cream. Let everything simmer uncovered over a low heat for 3 to 4 minutes.
3. Wash the fish fillets and pat dry with kitchen paper. Cut into not too small pieces and season with salt and pepper. Place the fish pieces on top of the vegetables, drizzle with lemon juice and cook covered for 5 minutes. Add the tomatoes just before the end of the cooking time. Serve the fish and vegetable pan garnished with the spring onion greens.
4. Tip: You can refine the fish pan without much effort by roasting 4 tablespoons of flaked almonds in a coated pan without fat until golden yellow and sprinkling over them.
5. Calories: 284
6. Protein: 33 g
7. Fat: 12 g
8. Carbohydrates: 11 g