Healthy food is tasty and sensible. You don’t always have to dive into cookbooks for that. Own creations can be just as nutritious and responsible as dietitians’ menus. That’s why we asked visitors to submit their tastiest and healthiest recipes. The best entries can be found here, such as Fried plaice with bok choy and prunes.Health check by dietician Kim Vermeulen”Vegetables and fruit in 1 meal, high in fiber and very healthy!” Per person (including a portion of brown rice and prunes with skin): 536 calories, 6.5 grams of fat, 1.5 of which are saturated and 9 grams of fiber.
Ingredients
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1 red onion, chopped
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1 clove garlic, finely chopped or pressed
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6 red plums, skinned and halved.
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1 teaspoon cinnamon
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1 tablespoon caster sugar
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chili pepper (red)
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3 tablespoons mirin (Japanese rice wine)
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2 tablespoons Japanese soy sauce
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3 tablespoons of water
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2 tablespoons caster sugar
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bok choy stump: coarsely chop leaves, cut stems into 1 cm pieces.
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2 plaice fillets
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oil for frying
Preparation
Fry the onion with garlic, chili pepper, salt, pepper and a tablespoon of sugar.
After 5 minutes, add the halved plums and fry gently for 3 minutes. Heat the mirin, soy sauce and sugar in a saucepan until all the sugar has dissolved. Pour this sauce (except for one tablespoon) over the onion-plum mixture. Keep the plums warm until use.
Then quickly brown the plaice fillets in oil. Add salt and pepper to taste. Heat oil in a wool and fry the pak choi pieces for 2 minutes. Then add the leaves. Fry briefly and then add the remaining tablespoon of sauce.
You can serve this plaice variation with rice: scoop a large scoop of rice onto a plate, then the plaice fillet with half a plum and a spoonful of sauce on top, and then the pak choi and remaining plums on the side.