Recipe of the week Caption: 
MEAL OF THE WEEK
Fish fillet on braised vegetables_1440x770.jpg

Fish fillet on braised vegetables

Ingredients for 2 people:

  • 300 g fish fillet
  • 1 courgette
  • 1 yellow and 1 red bell pepper
  • 4 spring onions
  • 1 garlic clove
  • 2 tomatoes
  • 1 tbsp. tomato puree
  • 200 ml tomato juice
  • 6 green olives
  • 6 capers
  • 1 tbsp. oil
  • Dried tarragon
  • Salt, pepper

Preparation

Step 1

Quarter and wash the peppers and courgette, and cut into pieces or slices. Peel and finely chop the garlic clove.

Step 2

Wash the fish, pat dry and cut in half. Heat the oil in a non-stick pan, fry the fish on both sides and remove from the pan.

Step 3

Fry the vegetables and garlic.

Step 4

Wash and dice the tomatoes, and add to the vegetables. Stir in the tomato purée and deglaze with tomato juice. Season with salt, pepper and tarragon, and bring to the boil.

Step 5

Add the olives and capers. Lay the pan-fried fish on the vegetables and braise for about 5 minutes in the covered pan at a moderate heat.

Serve the vegetables and fish on a pre-heated plate.

Enjoy your meal!

Nutritional values per serving:

Energy: approx. 1210 kJ, 290 kcal

Protein: 35 g 

Fat: 8 g

Carbohydrate: 20 g

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vegetarian stuffed peppers.jpg

Vegetarian stuffed peppers

Ingredients for 2 people:

  • 2 bell peppers
  • 100 g courgette
  • 100 g leeks
  • 100 g “light” soft cheese
  • 50 g spelt grain
  • ½ bunch each of chives, parsley, oregano
  • 1 garlic clove
  • 1 chilli pepper
  • 1 cup of mixed vegetable stock
  • Salt, pepper

Preparation

Step 1

Cook the spelt in 100 ml water, covered, for about 3½ minutes, then leave to swell over a low heat for about 15 minutes.

Step 2

Meanwhile, halve and wash the peppers and place in an ovenproof dish.

Step 3

Wash and chop the vegetables and herbs, finely chop the chilli peppers and garlic, and dice the soft cheese.

Step 4

Mix the ingredients with the spelt grain, season to taste with salt and pepper, fill the pepper halves, and top with the soft cheese.

Step 5

Pour the vegetable stock into the ovenproof dish.

Step 6

Bake the peppers for 18 minutes in the oven at 200°C.

Enjoy your meal!

Nutritional values per serving:

Energy: approx. 1625 kJ, 388 kcal

Protein: 27 g

Fat: 9 g

Carbohydrate: 53 g

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Tofu with braised vegetables_1440x770.jpg

Tofu with braised vegetables

Ingredients for 2 people:

  • 300 g tofu
  • 300 g tomatoes
  • 300 g courgette
  • 100 ml vegetable stock
  • 3 tbsp. red wine vinegar
  • 1 tbsp. herbes de Provence mix
  • 1 garlic clove
  • 2 yellow bell peppers (300 g)
  • 1 tbsp. olive oil
  • Salt, pepper

Preparation

Step 1

For the tofu marinade, mix the vinegar, stock, herbs and oil in a bowl.

Peel the garlic and crush in a garlic press (or cut up small and crush with a fork), and mix in the marinade. Dice the tofu and leave to marinate for about 1 hour.

Step 2

Halve the peppers, wash and dice. Wash and dice the tomatoes, remove the core and stalks. Wash and dice the courgettes.

Step 3

Preheat the oven to 180°C.

Step 4

Add the vegetables to an ovenproof dish. Drizzle the tofu marinade over the vegetables, add salt and pepper, and braise in the pre-heated oven for 15 minutes.

Step 5

Take the dish out of the oven, turn the vegetables, arrange the tofu over them and cook for another 15 minutes.

Enjoy your meal!

Nutritional values per serving:

Energy: approx. 1147 kJ, 273 kcal

Protein: 27 g

Fat: 16 g

Carbohydrate: 12 g

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Couscous-Gemüse-pfanne_29139580-1.jpg

Couscous & vegetable dish

Ingredients for 2 people:

  • 250 g broccoli
  • 1 carrot (about 100 g)
  • 1 bell pepper
  • 1 garlic clove
  • 75 g peas
  • 1 tbsp. curry powder
  • 1 tsp harissa (hot Arabic spice paste)
  • 200 ml vegetable stock
  • 100 g couscous (ideally whole wheat)
  • 2 spring onions
  • 2 tbsp. olive oil
  • Salt, pepper

Preparation

Step 1

Wash the broccoli. Trim and peel the thick stalk, and dice it into 1 cm large cubes. Separate the rest of the broccoli into florets.

Step 2

Quarter the bell pepper, remove the core, wash it and dice into roughly 1 cm sized pieces.

Step 3

Wash and peel the carrot, and cut into 0.5 cm sized cubes.

Step 4

Peel the garlic clove and cut into fine slices.

Step 5

Heat up the oil in a pan. Fry the broccoli, bell pepper, carrot and garlic at a moderate heat for about 5 minutes. Add the peas, curry and harissa.

Season with salt and pepper. Pour in the stock, bring to the boil and simmer for 1 minute. Add the couscous, stir and bring everything to the boil. Switch off the hob, cover the pan and leave for 5 minutes for the couscous to swell.

Step 6

Meanwhile, wash the spring onions and slice into fine rings.

At the end of the cooking time, break up the couscous with a fork.

Scatter the spring onions over the couscous & vegetable dish and serve.

Enjoy your meal!

Nutritional values per serving:

Energy: approx. 1457 kJ, 347 kcal

Protein: 12.7 g 

Fat: 25.1 g

Carbohydrate: 16.6 g

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green pasta salad with tuna.jpg

Green pasta salad with tuna

Ingredients for 2 people:

  • 150 g green pasta
  • ½ tin tuna steaks (115 g)
  • 75 g set sour cream
  • 25 g capers (jar)
  • ¼ cucumber
  • 50 g spring onions
  • 1 green bell pepper
  • ½ bunch of basil
  • Salt, pepper

Preparation

Step 1

Cook the pasta in salty water.

Step 2

Meanwhile, strain the tuna and leave to drain. Blend half of the tuna,sour cream and 1 tbsp. of the caper liquid, season to taste with salt and pepper.

Step 3

Wash the cucumber, rub dry and slice finely. Wash the spring onions and cut into rings. Quarter the bell pepper, remove the core, and cut into bite-sized pieces.

Step 4

Strain the pasta, refresh with cold water and leave to drain. Mix the pasta, cucumber and pepper.

Step 5

Wash the basil and shake dry. Pick half the leaves from the stalks and cut into fine strips.

Step 6

Add the basil strips to the sauce and stir. Sprinkle the rest of the basil over the salad. Mix the sauce and the salad.

Step 7

Break the rest of the tuna into pieces and carefully mix it with the salad.

Garnish with capers.

Enjoy your meal!

 

 

Nutritional values per serving:

Energy: approx. 1550 kJ, 370 kcal

Protein: 17 g

Fat: 6 g

Carbohydrate: 62 g

 

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tomato feta salad_1440x770.jpg

Tomato and feta salad

Ingredients for 2 people:

  • 400 g tomatoes
  • 100 g feta cheese
  • 300 g spring onions
  • 2 tbsp.. olive oil
  • 3 tbsp.. vinegar
  • 2 slices of wholemeal bread
  • 5 basil leaves, chopped
  • Salt, pepper

Preparation

Step 1

Dice the tomatoes and feta cheese, slice the spring onions into rings.

Step 2

For the dressing, mix the oil, vinegar, basil, salt and pepper, and pour over the salad.

Step 3

Serve with wholemeal bread.

Enjoy your meal!

 

 

Nutritional values per serving:

Energy: approx. 1457 kJ, 347 kcal

Protein: 12.7 g

Fat: 25.1 g

Carbohydrate: 16.6 g

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courgette soup.jpg

Courgette soup

Ingredients for 2 people:

  • 250 g courgette
  • 25 g onions
  • 15 g butter
  • ½ stalk marjoram
  • 25 g crème fraîche
  • 300 ml vegetable stock
  • 1 garlic clove
  • Splash of lemon juice
  • Salt, pepper

Preparation

Step 1

Dice courgettes. Chop garlic and onion and sauté in butter until transparent.Add the courgettes and drizzle with a dash of lemon juice.

Step 2

Strip the marjoram leaves and mix in together with the pepper.

Step 3

Add vegetable stock and leave to simmer, covered, on a low heat.

Step 4

Liquidise the soup after about 20 minutes, enhance the flavour with crème fraîche, heat up and serve with salt and pepper to taste.

Enjoy your meal!

Nutritional values per serving:

Energy: approx. 1720 kJ, 410 kcal

Protein: 22 g

Fat: 12 g

Carbohydrate: 54 g

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