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Haddock “Meatballs” in Tomato Sauce

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Haddock "Meatballs" in Tomato Sauce

with rice, marinated bell pepper, feta cheese and dil

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Informations supplémentaires
40 min. | 498 kcal | easy | Family | Printable version
Recipe Ingredients Nutritional values
1. Cook the potatoes Cut the potatoes into very small cubes. Place in a saucepan with enough water to cover them. Bring to a boil and cook for 10-12 minutes until tender. Drain and then mash completely.
2. Setup Chop the garlic, herbs, shallot and bell pepper. Crumble the feta up.
3. Cook the rice Bring 1.5 2P | 2 3P cups of water to a boil in a saucepan. Add the rice, cover and cook for 10-12 minutes over low heat. Once cooked, add 1 tbsp. of butter, salt and pepper.
4. Cook the fish Heat a drizzle of oil in a pan over medium high heat. Pat the fish dry then season it with salt and pepper. Cook the fish for 3-4 minutes on each side or until cooked thorough. Break the fish into very small pieces with a spatula. Remove the fish from the pan and put it in a bowl with the mashed potatoes, the garlic, half of the herbs, the spices, the panko, salt and pepper. Make 3-4 meatballs per person. It is possible to choose different spices for the children's portion and to make smaller fishballs. Be careful, the fishballs are fragile.
5. Make the sauce Add a drizzle of oil if needed to the pan. Cook the shallot and pepper for 2-3 minutes. Add the tomato sauce, 1-2 tbsp. of sugar, salt and pepper. Simmer over medium heat for 3-5 minutes. Gently add the fish balls to the sauce and cook for 2-3 minutes to warm up.
6. Plate your dish Serve the fish balls and the sauce over the rice and garnish with the remaining herbs and the feta. Bon appétit!
2unitHaddock Fillets
1unitFresh Parsley and Dill
2unitGarlic Clove(s)
200gYellow Potato(es)
45mlPanko Breadcrumbs
1unitGrilled Bell Pepper
250mlTomato Sauce
30gFeta Cheese
140gBasmati Rice
10mlSpice Mix (cumin powder,coriander powder,smoked paprika)
0.5unitShallot
What you need pots, strainer, potato masher, bowl, spatula, pan
498 kcal
Amount
% daily value
Amount
% daily value
carbohydrate 80g
27%
fat 7g
11%
cholesterol 143mg
48%
fiber 7g
28%
protein 29g
saturated 3g
15%
sodium 731mg
30%
sugar 7g
trans 0g