Bedienungsanleitung Cuisinart MSC-400 (Seite 23 von 32) (Englisch)

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Steamed Sole with

Fennel and Leeks

A nice, light one-pot dish, perfect as a

weeknight meal.

Settings: Brown/Sauté

Steam

Makes 2 servings

1 teaspoon olive oil

1 medium leek trimmed, washed well

and sliced, (dark green parts

reserved for other use)

1 small shallot, peeled and sliced

1 fennel bulb, cut into ¼-inch vertical

slices

2 garlic cloves, peeled and crushed

2 fresh thyme sprigs

½ cup dry white wine

½ cup water

2 sole or flounder fillets, about ½

pound

¼ teaspoon kosher salt

½ teaspoon freshly ground black

pepper

lemon wedges for serving

1. Put the oil into the cooking pot of the

Multicooker and set to Brown/Sauté on

350°F. When unit is preheated, add the

leek, shallot, fennel, garlic and thyme.

Sauté vegetables until soft and slightly

golden, about 15 to 20 minutes.

Reduce temperature to 300°F to avoid

any burning. Stir occasionally.

2. Once all vegetables are soft, add the

wine and water and increase

temperature to 350°F to bring to a boil.

Season the fish fillets with the salt and

pepper.

3. Once liquid comes to a boil place the

fish fillets on the steaming rack and

then carefully put into the pot and

cover. Set unit to Steam and steam for

about 5 minutes, until fish is

completely cooked through.

4. Adjust seasoning to taste. Serve fish

and vegetables with plenty of lemon

wedges.

Nutritional information per serving:

Calories 207 (20% from fat) • carb. 20g • pro. 17g

• fat 5g • sat. fat 1g • chol. 51mg • sod. 706mg

• calc. 19mg • fiber 0g

Sides

Braised Fennel

Braising is one of the most rewarding

preparations for fennel. It sweetens the

vegetables and brings out

the rich licorice tones.

Setting: Brown/Sauté

Makes about 3 cups

2 tablespoons olive oil

2 fennel bulbs (about 1½ to 2 pounds

in total), cut into ½-inch slices (save

the fronds for another use)

½ teaspoon kosher salt

½ teaspoon freshly ground black

pepper

⁄3 cup dry white wine

1½ cups chicken broth, low sodium

½ teaspoon grated orange zest

¼ cup oil-cured black olives, pitted

and halved

1. Put the oil into the cooking pot of the

Multicooker set to Brown/Sauté at

375ºF.

2. Once unit has preheated, add one third

of the sliced fennel. Sauté about 2 to 4

minutes per side, until golden brown.

Remove and reserve; repeat with

remaining fennel.

3. Put all of the fennel back into the

cooking pot and season with the salt

and pepper. Add the wine and cook

until almost evaporated, about 1 to 2

minutes.

4. Add the broth. Reduce the heat to

300°F. Cover and cook for 20 to 25

minutes or until the fennel is fully

softened, sweet and fragrant. Add the

zest and olives to the pot during the

last 5 minutes of cooking.

5. Serve immediately.

Nutritional information per serving (½ cup):

Calories 90 (57% from fat) • carb. 7g • pro. 2g

• fat 6g • sat. fat 1g • chol. 6mg • sod. 112mg

• calc. 40mg • fiber 2g

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