The “My Energy” Meal: Main course

Gebratenes Lengfischfilet

Our Dole Energy-Day in Hamburg was both tasty and creative! We’ve already shown you the tasty appetisers from Patrick Gebhardt’s “My Energy” meal. Cooking fans everywhere can look forward to today’s recipe for the main course.

Tips for every energy type

When it comes to the main course also, each energy type has different requirements for their meals. With a little bit of knowledge, healthy food, perfectly adapted to the needs of the three energy types – “the calm one”, “the livewire” and “the dynamo” – can be integrated into your everyday routine. Find out what foods are suitable for your energy type by taking our “My Energy” test.

Picture: Mmmhhh so delicious…crispy fillet of ling

Fried fillet of ling with carrots in orange and basil & marinated pomegranate and spinach skewers

Ingredients for 4 people:

4 fillets of ling (130 g per fillet)
Salt, pepper

For the carrots:

500 g of carrots
500 ml of orange juice
½ small bunch of basil
1 teaspoon of cornflour
Salt, pepper, sugar, olive oil

For the spinach skewers:

A handful of spinach leaves
Short wooden skewers
Pomegranate dressing for the spinach skewers
100 ml of lemon juice
50 ml of pomegranate juice
+ the grated rind of a lime
1 level teaspoon of salt
2 teaspoons of sugar
Ground white pepper
300 ml of olive oil
+ pomegranate seeds to decorate


To make the dressing, mix all the ingredients in a one-litre bowl using a handheld blender until the mixture thickens.

Cut the pomegranate in half and using a blunt object (e.g. a ladle) hit the pomegranate half from behind so that the seeds fall out. Skewer the washed spinach leaves onto the wooden skewers.

Picture: Creative idea! Spinach skewers

Peel the carrots and cut them into pieces measuring approx. 2 x 2 cm. Heat olive oil in a saucepan and sweat the carrots in the oil. Season with salt, pepper and sugar and deglaze with the orange juice. Bring the mixture to the boil and keep it boiling until just 1/3 of the liquid is left.

Blend the cornflour with water and thicken the remaining orange juice slightly with it. Add the chopped basil to the carrots.

Meanwhile, season the ling with salt and pepper and fry it over a medium to high heat on both sides in a pan with olive oil for about 5 minutes. To serve, place the carrots and orange sauce in a deep dish. Arrange the fried fish fillet over the carrots.

Marinate the spinach skewers in the pomegranate dressing and stick them in the fish. To finish, sprinkle pomegranate seeds over the dish.

Bon appetit!

Picture: Crisply fresh – carrots are an ideal side dish





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