Cucumber and White Fish Ragout
Cucumber and White Fish Ragout - Fish prepared the easy way, finely seasoned with fresh dill
Healthy, because
Even smarter
Nutritional values
Nutrition experts advise that you eat fish at least twice a week. Fish is considered the most important source of iodine. Our thyroid gland needs the trace element to function properly. Iodine deficiency can lead to goitre, and in pregnant women a poor iodine supply increases the risk of miscarriages. One portion covers two thirds of the daily iodine requirement.
With whole grain rice instead of long-grain rice, the creamy ragout not only tastes more hearty, it also satiates longer thanks to its higher fiber content.
(Percentage of daily recommendation)
| Calorie | 405 cal. | (19 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.1 mg | (76 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 831 mg | (21 %) | ||
| Calcium | 135 mg | (14 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 129 μg | (65 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 240 mg | |||
| Cholesterol | 66 mg |
Ingredients
- Ingredients
- 12 ozs Cod (or tilapia, cut into pieces)
- 1 pc Celery root (about 6 oz)
- 2 onions
- 3 Cucumber
- 2 Tbsps olive oil
- 2 tsps Mustard seed
- 1 ¼ pints Vegetable broth
- 9 ozs Long grain rice
- salt
- 3 sprigs Dill
- 2 ozs Yogurt (3.5% fat)
- peppers
Kitchen utensils
Preparation steps
Thaw the fish. Meanwhile, rinse celery root, peel and finely chop. Peel, halve and finely dice the onions.
Rinse cucumbers and pat dry. Peel with a potato peeler so that alternate stripes of shell and flesh are visible.
Halve cucumber lengthwise, remove seeds with a teaspoon and cut into thin slices.
Heat the olive oil in a large pot. Add celery root, onions and mustard seeds, cover and simmer 15 minutes over medium heat.
Add cucumbers and approximately 1/4 cup vegetable broth, bring to a boil, cover and simmer for another 10 minutes over medium heat.
Bring remaining vegetable broth to a boil in a second pot. Add rice, bring to a boil, cover and simmer for about 15 minutes on low heat.
Meanwhile, pat fish dry with paper towels and cut into approximately 3/4-inch wide pieces, season with salt, and add to the cucumbers. Cover and cook for another 10-12 minutes over medium heat.
Rinse dill, shake dry and pluck fronds. Add half of the dill to yogurt and fold into the ragout. Season with salt and pepper, garnish with remaining dill and serve with rice.
