Gril­la­de fisk­spett med fruk­tig full­korns­sal­lad och böncrè­me

Fest­lig som­mar­rätt med mas­sor av pro­te­in, som bidrar till musk­ler­nas upp­bygg­nad. Per­fekt, då kan du röra dig mer, vil­ket är top­pen när man lever okinor­diskt. C-vita­min och fiber får du på köpet.
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4 personer
${ value }

Ingredienser

  • grillpinnar
  • Böncrème

  • ${ receptData.blockId_5228.mangd | niceNumbers } ${ receptData.blockId_5228.enhet | vuePlura( receptData.blockId_5228.mangd) } ${ receptData.blockId_5228.textFore | vuePlura( receptData.blockId_5228.mangd) } ${ receptData.blockId_5228.ingrediens } 1 msk pressad citronsaft
  • ${ receptData.blockId_4752.mangd | niceNumbers } ${ receptData.blockId_4752.enhet | vuePlura( receptData.blockId_4752.mangd) } ${ receptData.blockId_4752.textFore | vuePlura( receptData.blockId_4752.mangd) } ${ receptData.blockId_4752.ingrediens } 2 dl stora kokta vita bönor
  • ${ receptData.blockId_4753.mangd | niceNumbers } ${ receptData.blockId_4753.enhet | vuePlura( receptData.blockId_4753.mangd) } ${ receptData.blockId_4753.ingrediens } 0.25 dl rapsolja
  • ${ receptData.blockId_4754.mangd | niceNumbers } ${ receptData.blockId_4754.enhet | vuePlura( receptData.blockId_4754.mangd) } ${ receptData.blockId_4754.textFore | vuePlura( receptData.blockId_4754.mangd) } ${ receptData.blockId_4754.ingrediens } 0.50 dl hackad dill
  • ${ receptData.blockId_5229.mangd | niceNumbers } ${ receptData.blockId_5229.enhet | vuePlura( receptData.blockId_5229.mangd) } ${ receptData.blockId_5229.ingrediens } 1 krm svartpeppar
  • ${ receptData.blockId_4755.mangd | niceNumbers } ${ receptData.blockId_4755.enhet | vuePlura( receptData.blockId_4755.mangd) } ${ receptData.blockId_4755.ingrediens } 2 krm salt
  • Fruktig fullkornssallad:

  • ${ receptData.blockId_4757.mangd | niceNumbers } ${ receptData.blockId_4757.enhet | vuePlura( receptData.blockId_4757.mangd) } ${ receptData.blockId_4757.ingrediens } 1.50 dl Okivi Fyra nordiska fullkorn Mathem
  • ${ receptData.blockId_4758.mangd | niceNumbers } ${ receptData.blockId_4758.enhet | vuePlura( receptData.blockId_4758.mangd) } ${ receptData.blockId_4758.textFore | vuePlura( receptData.blockId_4758.mangd) } ${ receptData.blockId_4758.ingrediens } 2 dl fryst tärnad mango
  • ${ receptData.blockId_4759.mangd | niceNumbers } ${ receptData.blockId_4759.ingrediens } 0.50 -- gurka
  • ${ receptData.blockId_4760.mangd | niceNumbers } ${ receptData.blockId_4760.enhet | vuePlura( receptData.blockId_4760.mangd) } ${ receptData.blockId_4760.ingrediens } 100 g sockerärter
  • ${ receptData.blockId_4761.mangd | niceNumbers } ${ receptData.blockId_4761.textFore | vuePlura( receptData.blockId_4761.mangd) } ${ receptData.blockId_4761.ingrediens } 1 -- liten lime
  • ${ receptData.blockId_4762.mangd | niceNumbers } ${ receptData.blockId_4762.enhet | vuePlura( receptData.blockId_4762.mangd) } ${ receptData.blockId_4762.textFore | vuePlura( receptData.blockId_4762.mangd) } ${ receptData.blockId_4762.ingrediens } 1 msk hackad koriander
  • ${ receptData.blockId_4763.mangd | niceNumbers } ${ receptData.blockId_4763.enhet | vuePlura( receptData.blockId_4763.mangd) } ${ receptData.blockId_4763.ingrediens } 1 krm chiliflakes
  • ${ receptData.blockId_4764.mangd | niceNumbers } ${ receptData.blockId_4764.textFore | vuePlura( receptData.blockId_4764.mangd) } ${ receptData.blockId_4764.ingrediens } 1 -- nypa flingsalt
  • ${ receptData.blockId_5198.mangd | niceNumbers } ${ receptData.blockId_5198.enhet | vuePlura( receptData.blockId_5198.mangd) } ${ receptData.blockId_5198.ingrediens } 1 krm svartpeppar

Fiskspett:

  • ${ receptData.blockId_4767.mangd | niceNumbers } ${ receptData.blockId_4767.textFore | vuePlura( receptData.blockId_4767.mangd) } ${ receptData.blockId_4767.ingrediens } 1 -- liten zucchini
  • ${ receptData.blockId_4768.mangd | niceNumbers } ${ receptData.blockId_4768.ingrediens | ingrediensPlura(receptData.blockId_4768.mangd, receptData.blockId_4768.ingrediensPlural, ) } 1 -- rödlök
  • ${ receptData.blockId_4769.mangd | niceNumbers } ${ receptData.blockId_4769.ingrediens } 1 -- röd paprika
  • ${ receptData.blockId_4770.mangd | niceNumbers } ${ receptData.blockId_4770.enhet | vuePlura( receptData.blockId_4770.mangd) } ${ receptData.blockId_4770.ingrediens } 300 g laxfilé
  • ${ receptData.blockId_4771.mangd | niceNumbers } ${ receptData.blockId_4771.enhet | vuePlura( receptData.blockId_4771.mangd) } ${ receptData.blockId_4771.ingrediens } 300 g vit fiskfilé
  • ${ receptData.blockId_4772.mangd | niceNumbers } ${ receptData.blockId_4772.enhet | vuePlura( receptData.blockId_4772.mangd) } ${ receptData.blockId_4772.textFore | vuePlura( receptData.blockId_4772.mangd) } ${ receptData.blockId_4772.ingrediens } 2 msk pressad citronsaft
  • ${ receptData.blockId_4773.mangd | niceNumbers } ${ receptData.blockId_4773.enhet | vuePlura( receptData.blockId_4773.mangd) } ${ receptData.blockId_4773.ingrediens } 0.5 tsk salt
  • ${ receptData.blockId_4774.mangd | niceNumbers } ${ receptData.blockId_4774.enhet | vuePlura( receptData.blockId_4774.mangd) } ${ receptData.blockId_4774.ingrediens } 1 krm svartpeppar

Gör så här:

Lägg grillpinnarna i blöt minst en timme.

Böncremé: Lägg bönorna i en mixer. Tillsätt citronsaft,rapsolja, dill salt och peppar och mixa till en krämig röra.

Fullkornssallad: Koka fullkornen enligt anvisning på förpackningen. Tina mangon. Skölj gurka, sockerärtor och lime. Skär gurkan i tärningar, sockerärtorna i strimlor, riv limeskalet fint och pressa ur saften. Blanda allt i en skål tillsammans med koriander och fullkornen. Krydda med salt, peppar och chiliflakes.

Fiskspett: Skär zucchinin i skivor ca 2 cm och halvera dem. Skala löken, dela och kärna ur paprikan, och skär dem i lika stora skivor som zucchinin.

Skär fisken i jämnstora bitar och pressa över citronsaft. Krydda med salt och peppar.

Trä grönsaker och fisk på grillspetten.

Servering: Lägg spetten på grillen eller i en ugnssäker form och stek mitt i ugnen på¨175 grader i ca 15 minuter. Servera dem direkt med böncrème och fullkornssallad.

Näringsvärde per portion
Energi kJ: 2207,76
Energi kcal: 526,83
Fett: 20,61g
Mättat fett: 3,07g
Kolhydrater: 38,33g
Sockerarter: 11,67g
Fiber: 10,77g
Protein: 40,1g

Fler goda recept