EatSmarter exclusive recipe

Cucumber Fish Ragout

with Rice
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Cucumber Fish Ragout

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

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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
405
calories
Calories

Nutritional values

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:

Ingredients

for
4
Ingredients
11 ounces
Pollock ((frozen, cut in pieces)
1 piece
Celery root (150 grams)
2
3
Cucumbers (500 grams each)
2 tablespoons
2 teaspoons
1 ¼ pints
9 ounces
3 sprigs
2 ounces
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 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 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 Fish Ragout preparation step 3

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

4.
Cucumber 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 Fish Ragout preparation step 5

Add cucumbers and 100 ml (approximately 1/4 cup plus 2 tablespoons) vegetable broth, bring to a boil, cover and simmer for another 10 minutes over medium heat.

6.
Cucumber 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 Fish Ragout preparation step 7

Meanwhile, pat fish dry with paper towels and cut into 2 cm (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 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.