EatSmarter exclusive recipe

Fish Bolognese

with Vegetables
4.272725
Average: 4.3 (11 votes)
(11 votes)
Fish Bolognese

Fish Bolognese - The classic in a new way: With flaky fish and crunchy celery

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Health Score:
9,1 / 10
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
Calories:
490
calories
Calories

Healthy, because

Even smarter

Nutritional values

In contrast to a minced meat bolognese, the fish variant primarily provides fat that is beneficial to the body. Its essential fatty acids have a positive effect on the cholesterol level and blood pressure. Wholemeal pasta and vegetables provide you with plenty of vitamins and minerals.

The red wine used for seasoning contains bioactive plant substances, especially flavonoids, which are good for the heart. If you want to do without alcohol, take 150 ml vegetable stock instead of the wine. In this case, however, the vegetables should not be seasoned quite so strongly before deglazing.

1 serving contains
(Percentage of daily recommendation)
Calorie490 kcal(23 %)
Protein31 g(32 %)
Fat12 g(10 %)
Carbohydrates60 g(40 %)
Sugar added2 g(8 %)
Roughage14 g(47 %)
Vitamin A0.7 mg(88 %)
Vitamin D0.9 μg(5 %)
Vitamin E4.3 mg(36 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.2 mg(18 %)
Niacin10.6 mg(88 %)
Vitamin B₆0.6 mg(43 %)
Folate57 μg(19 %)
Pantothenic acid1.5 mg(25 %)
Biotin7.8 μg(17 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C16 mg(17 %)
Potassium927 mg(23 %)
Calcium122 mg(12 %)
Magnesium154 mg(51 %)
Iron5.8 mg(39 %)
Iodine53 μg(27 %)
Zinc3.5 mg(44 %)
Saturated fatty acids1.9 g
Uric acid229 mg
Cholesterol84 mg
Development of this recipe:

Ingredients

for
4
Ingredients
2 stalks
Celery (about 100 grams)
1
large Carrot (about 150 grams)
5 ounces
3
3 tablespoons
¾ cup
15 ounces
Canned tomatoes (drained)
1 tablespoon
2
2 sprigs
12 ounces
Whole-wheat linguine (preferably whole-grain)
12 ounces
fish fillet (skinless, such as red mullet or loach)
1 tablespoon
Preparation

Kitchen utensils

2 Pots, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Sieve, 1 Can opener

Preparation steps

1.
Fish Bolognese preparation step 1

Rinse celery, pat dry and remove strings if necessary. Peel carrot. Finely chop both vegetables.

2.
Fish Bolognese preparation step 2

Peel onion and garlic and finely chop.

3.
Fish Bolognese preparation step 3

Heat the olive oil in a heavy pot over medium heat. Add celery, carrot, onion and garlic and sauté until soft, stirring occasionally, 7-8 minutes (do not let onion brown). Generously season with salt and pepper.

4.
Fish Bolognese preparation step 4

Pour in red wine and simmer until evaporated.

5.
Fish Bolognese preparation step 5

Add canned tomatoes with their juices, tomato paste, bay leaf and rosemary and cook over medium heat until tomatoes break down and liquid thickens, about 10 minutes, stirring occasionally.

6.
Fish Bolognese preparation step 6

Meanwhile, cook the pasta in a pot of boiling salted water until al dente according to package directions.

7.
Fish Bolognese preparation step 7

Cut fish fillets into 1 cm (approximately 1/2-inch) cubes, add to vegetables and cook over low heat until opaque throughout, 3-4 minutes. Rinse the basil, shake dry, pluck leaves and finely chop.

8.
Fish Bolognese preparation step 8

Season the sauce with salt, pepper and a generous pinch of sugar. Drain the pasta, toss with sauce and serve sprinkled with basil.