100 g brown rice (gross weight)

2 onions

1 piece of chili or a pinch of chili powder

1 tsp. coriander seeds

4 sole fillets

2 tsp. mustard

8 tsp. crème fraiche/sour cream

10 g herbs (chives and parsley)

2 oranges

1 pinch of iodized salt

4 toothpicks for the fish rolls

Cook the rice. Peel and chop onions, chop chili, cover and cook together with the crushed coriander seeds and a cup of salted water for approximately 3 minutes.

Spread mustard, two teaspoons of crème fraiche and chives on fish fillets, salt and form a roll, secure with toothpicks. Set rolls in the stock mixture and cook for approximately 5 minutes over medium heat. Remove and keep warm on preheated plates.

Meanwhile, peel the oranges, segment them, remove the membrane and collect juice, stir all into broth together with the rice and the remaining crème fraîche and cook. Chop parsley and add.

Serve fish rolls with orange rice.

Extra tip*

Tip: sprinkle toasted sesame seeds (2 tablespoons) over rice.

*(Extra calories for persons with extra high energy requirement - at least 8 hours of continuous standing a day or athletes performing 8 hours of sports per week)

Energy 632 kcal | Protein 35.7 g | Carbohydrates 94.2 g | Fibre 7.01 g | Fat 11.1 g