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EatSmarter exclusive recipe

Fish Bolognese

with Vegetables

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Fish Bolognese
490
calories
Calories

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

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moderate
Difficulty
35 min.
Preparation
Nutritions
Fat12 g
Saturated Fat Acids1.9 g
Protein31 g
Roughage14 g
Sugar added2 g
Calorie490
1 serving contains
Calories490
Protein/g31
Fat/g12
Saturated fatty acids/g1.9
Carbohydrates/g60
Added sugar/g2
Roughage/g14
Bread exchange unit5
Cholesterol/mg84
Uric acid/mg229
Vitamin A/mg0.7
Vitamin D/μg0.9
Vitamin E/mg4.3
Vitamin B₁/mg0.8
Vitamin B₂/mg0.2
Niacin/mg10.6
Vitamin B₆/mg0.6
Folate/μg57
Pantothenic acid/mg1.5
Biotin/μg7.8
Vitamin B₁₂/μg1.8
Vitamin C/mg16
Potassium/mg927
Calcium/mg122
Magnesium/mg154
Iron/mg5.8
Iodine/μg53
Zinc/mg3.5

Recipe development: EAT SMARTER
Ingredients
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

Ingredients

for 4 servings
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
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Preparation steps

Step 1/8
Fish Bolognese preparation step 1

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

Step 2/8
Fish Bolognese preparation step 2

Peel onion and garlic and finely chop.

Step 3/8
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.

Step 4/8
Fish Bolognese preparation step 4

Pour in red wine and simmer until evaporated.

Step 5/8
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.

Step 6/8
Fish Bolognese preparation step 6

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

Step 7/8
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.

Step 8/8
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.

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