EatSmarter exclusive recipe

Cucumber and White Fish Ragout

with Rice
5
Average: 5 (1 vote)
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Cucumber and White Fish Ragout

Cucumber and White Fish Ragout - Fish prepared the easy way, finely seasoned with fresh dill

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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
405
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie405 kcal(19 %)
Protein24 g(24 %)
Fat8 g(7 %)
Carbohydrates57 g(38 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.8 μg(4 %)
Vitamin E1.5 mg(13 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin9.1 mg(76 %)
Vitamin B₆0.6 mg(43 %)
Folate55 μg(18 %)
Pantothenic acid1.6 mg(27 %)
Biotin11.8 μg(26 %)
Vitamin B₁₂2.3 μg(77 %)
Vitamin C19 mg(20 %)
Potassium831 mg(21 %)
Calcium135 mg(14 %)
Magnesium74 mg(25 %)
Iron4.3 mg(29 %)
Iodine129 μg(65 %)
Zinc2.4 mg(30 %)
Saturated fatty acids1.4 g
Uric acid240 mg
Cholesterol66 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
12 ounces Cod (or tilapia, cut into pieces)
1 piece Celery root (about 6 oz)
2 onions
3 Cucumber
2 tablespoons olive oil
2 teaspoons Mustard seed
1 ¼ pints Vegetable broth
9 ounces Long grain rice
salt
3 sprigs Dill
2 ounces Yogurt (3.5% fat)
peppers
How healthy are the main ingredients?
Long grain riceolive oilDillonionCucumbersalt
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Peeler, 1 Teaspoon, 1 Tablespoon, 1 large Pot (with lid), 1 Wooden spoon, 1 medium-sized Pot (with lid), 1 Measuring cups

Preparation steps

1.
Cucumber and White Fish Ragout preparation step 1

Thaw the fish. Meanwhile, rinse celery root, peel and finely chop. Peel, halve and finely dice the onions.

2.
Cucumber and White Fish Ragout preparation step 2

Rinse cucumbers and pat dry. Peel with a potato peeler so that alternate stripes of shell and flesh are visible.

3.
Cucumber and White Fish Ragout preparation step 3

Halve cucumber lengthwise, remove seeds with a teaspoon and cut into thin slices.

4.
Cucumber and White Fish Ragout preparation step 4

Heat the olive oil in a large pot. Add celery root, onions and mustard seeds, cover and simmer 15 minutes over medium heat.

5.
Cucumber and White Fish Ragout preparation step 5

Add cucumbers and approximately 1/4 cup vegetable broth, bring to a boil, cover and simmer for another 10 minutes over medium heat.

6.
Cucumber and White Fish Ragout preparation step 6

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.

7.
Cucumber and White Fish Ragout preparation step 7

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.

8.
Cucumber and White Fish Ragout preparation step 8

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.