Healthy Dinner

Gefilte Fish

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Gefilte Fish
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Difficulty:
moderate
Difficulty
Preparation:
2 h.
Preparation
ready in 14 h.
Ready in

Healthy, because

Even smarter

Filleted fish brings a load of protein to the plate as an appetizer - the low-fat fish fillet and eggs make sure of it. The carrots also provide plenty of beta-carotene, which on the one hand offers cell protection and on the other hand is important as a precursor of vitamin A for strong vision.

Filleted fish is a Jewish dish that is often served as a cold starter on holidays. A few slices of lemon served with the starter add an extra freshness and round off the taste.

Ingredients

for
6
For the fish stock
1 ½ kilograms Fish bone (preferably carp or other white fish)
2 onions
1 carrot
1 Celery
1 Leek
4 sprigs fresh parsley
1 tsp salt
sugar (to taste)
1 tsp black peppercorns
2 sprigs fresh thyme
For the fish dumplings
1 ⅖ kilograms white-fleshed fish fillets (such as cod, carp, pike)
2 onions
salt
3 eggs
½ tsp white peppers
½ tsp ground Nutmeg
60 grams Matzo meal
1 pinch sugar
For serving
4 carrots
parsley (for garnish)
lemons (for garnish)
How healthy are the main ingredients?
parsleythymesugaronioncarrotCelery

Preparation steps

1.

Rinse and chop vegetables for the stock and combine with other stock ingredients in a large pot. Cover with cold water and bring to a boil. Skim any foam that rises to the top. Reduce the heat and simmer for about 30 minutes. Pour the fish stock through a sieve and set aside, discarding fish parts.

2.

For the dumplings, coarsely chop onion and fish fillets and puree finely in a blender. Add 1 1/2 teaspoons salt, eggs, sugar, pepper and nutmeg and mix.

3.

Stir in matzo meal and pour in up to 60 ml (approximately 1/4 cup) of water as needed. The mixture should be loose and a bit sticky, but still hold its shape. Refrigerate for at least for 30 minutes, until set.

4.

Heat fish stock. Slice carrots and add to stock.

5.

With 2 tablespoons, shape fish dumplings and slide into the simmering stock. Cook about 1 hour over low heat (it should not boil, otherwise the dumplings will break down).

6.

Cool the dumplings in the stock.  To serve, ladle dumplings into a bowl along with a little stock. Lay a slice of carrot on each dumpling and chill overnight. Serve cold, garnished with lemon slices and parsley.

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