Eat Smarter USA | Eat Healthy. Live Smarter.

Ingredients

for
4
Print
Fish Stew with Dumplings

Fish Stew with Dumplings

45 min., ready in 1 hr 25 min.
Time:
391
calories
Calories:
Health Score:
81 / 100
Ingredientsfor  
For the dumplings
1 handful Basil
50 grams butter
salt
Nutmeg
2 eggs
100 grams Semolina flour
For the soup
1 carrot
250 grams Wild asparagus
2 scallions
4 Cherry tomatoes
500 grams North Sea Fish (such as saithe or monkfish)
1 l fish stock
2 centiliters Vermouth (Noilly Prat)
1 generous pinch Saffron (ground)
salt
1 splash lemon juice
How healthy are the main ingredients?
BasilsaltNutmegeggcarrot
Preparation
1.

For the dumplings, rinse the basil, shake dry and chop finely. Melt the butter and basil in a small pan, then let cool again. Whip with a pinch of salt and nutmeg until fluffy. Stir in 1 egg and the semolina flour, then add the second egg and stir until smooth. Let sit covered for at least 30 minutes.

2.

For the soup, peel the carrot and slice lengthwise into thin pieces, then into diamond shapes. Rinse and trim the asparagus. Rinse, clean and cut the scallions into pieces 4-5cm (approximately 2 inches) Scald the tomatoes in hot water and remove their skins. Rinse the fish, pat dry and cut into about 12 equal pieces.

3.

Boil 1 liter (approximately 34 ounces) of brine. Reduce heat, then add 2 teaspoons of the semolina mixture into the brine and allow to simmer. Repeat, allowing the dumplings to cook only until done, about 10 minutes. (Best to test one dumpling before cooking the rest)

4.

Boil the stock with the vermouth and the saffron. Reduce the heat, then add the prepared vegetables and the fish pass and simmer for 6-8 minutes. Season with salt and lemon juice to taste. Add the dumplings and serve. 

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie391 cal.(19 %)
Protein32.55 g(33 %)
Fat17.27 g(15 %)
Carbohydrates24.37 g(16 %)
Sugar added0 g(0 %)
Roughage2.23 g(7 %)
Ausgabe 02/24

Lust auf noch mehr kulinarische Highlights? Für nur 19,60 Euro im Jahr erhalten Sie 4 Magazine direkt nach Hause. In der aktuellen Ausgabe nehmen wir die 100 gängigsten Ernährungsmythen unter die Lupe. Neben 77 Schlank-Rezepten geben unsere Expert:innen die genialsten Tipps, wie Sie Ihre Darmflora ins Gleichgewicht bringen, das Bauchfett wieder loswerden und mit mehr Achtsamkeit besser schlafen.