Fish Fillet with Vegetables and Cheese Sauce

ركان زقيةCuisinier

Ingrédients

• 600 grams fish fillet, sliced
  600 grams
• 1 large onion, sliced lengthwise
  1 piece
• 1 yellow bell pepper, sliced lengthwise
  1 piece
• 1 red bell pepper, sliced lengthwise
  1 piece
• 1 carrot, sliced lengthwise
  1 piece
• 1 medium broccoli (blanched or half-cooked)
  1 piece
• 1/2 cup green peas, blanched or half-cooked
  0.5 cup
• 1/2 cup roasted peanuts
  0.5 cup
• 1 tablespoon cumin
  1 tablespoon
• 3 tablespoons sweet soy sauce
  3 tablespoon
• 3 tablespoons white vinegar
  3 tablespoon
• 1 tablespoon oregano
  1 tablespoon
• 4 tablespoons flour
  4 tablespoon
• 3 tablespoons oil
  3 tablespoon
• Salt and black pepper
  0
• 3 tablespoons butter
  3 tablespoon
• 2 cloves garlic
  2 clove
• 3 tablespoons flour
  3 tablespoon
• 1/2 cup shredded cheddar cheese
  0.5 cup
• 8 cubes of Kiri cheese
  8 cube
• 1/2 cup water
  0.5 cup
• 4 tablespoons mayonnaise
  4 tablespoon
• 2 tablespoons mustard
  2 tablespoon
• 2 tablespoons powdered milk
  2 tablespoon

Mesures

1. 1

   Season the fillet slices with salt, pepper, and cumin, then cover them with a very thin layer of flour.

   5 minutes
2. 2

   Heat a frying pan and add the oil, then brown the fillet pieces on each side for about 4 minutes to achieve a golden color.

   Matériel requis:

   Poêle à frire

   4 minutes
3. 3

   Remove the fillet and without washing the pan, add a tablespoon of oil, then add the onion and stir until it wilts. Then add the bell peppers, carrot, and broccoli, followed by the vinegar, soy sauce, salt, pepper, and oregano. Finally, add the peas and peanuts, remove from heat, and pour into a tray, placing the fillet pieces on top.

   Matériel requis:

   Poêle à frire

   Plateau

   10 minutes
4. 4

   To make the sauce, place the Kiri cheese, water, milk, flour, mayonnaise, and mustard in the blender.

   Matériel requis:

   Blender

   5 minutes
5. 5

   Heat a pot, add the butter and garlic until fragrant, then add the mixture from the blender and stir until it thickens (like béchamel). Add the cheddar cheese until it melts into the mixture, then remove the sauce from heat.

   Matériel requis:

   Marmite

   10 minutes
6. 6

   Pour the sauce over the fillet and vegetables in the tray, seal the tray tightly with aluminum foil, and place it in the oven at 180 degrees for 45 minutes to an hour.

   Matériel requis:

   Four

   60 minutes

Faits nutritionnels

* Les informations nutritionnelles sont approximatives et leur calcul peut être influencé par le type d'ingrédient et les méthodes de culture, de stockage et de cuisson.

Caractéristiques et étiquettes diététiques