The fish potpourri provides a lot of protein power; especially during pregnancy, while breastfeeding or during intensive muscle training a lot of protein is needed. In addition, sea creatures supply us with three quarters of the daily requirement of iodine, essential for the thyroid gland, and the full daily requirement of vitamin D - very important for calcium utilization.
If you want to save yourself the trouble of preparing all the little fish - or not get them - you can take fish chops, for example from cod and salmon.
(Percentage of daily recommendation)
|Calorie||634 kcal||(30 %)|
|Protein||49 g||(50 %)|
|Fat||24 g||(21 %)|
|Carbohydrates||51 g||(34 %)|
|Sugar added||0 g||(0 %)|
|Roughage||10 g||(33 %)|
|Vitamin A||1.3 mg||(163 %)|
|Vitamin D||5.3 μg||(27 %)|
|Vitamin E||5.3 mg||(44 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||13.4 mg||(112 %)|
|Vitamin B₆||0.8 mg||(57 %)|
|Folate||85 μg||(28 %)|
|Pantothenic acid||1.1 mg||(18 %)|
|Biotin||25.3 μg||(56 %)|
|Vitamin B₁₂||7 μg||(233 %)|
|Vitamin C||20 mg||(21 %)|
|Potassium||973 mg||(24 %)|
|Calcium||160 mg||(16 %)|
|Magnesium||121 mg||(40 %)|
|Iron||5.8 mg||(39 %)|
|Iodine||152 μg||(76 %)|
|Zinc||4 mg||(50 %)|
|Saturated fatty acids||6.4 g|
|Uric acid||364 mg|
- 1 ¼ kilograms
small Fish (such as gurnard, red mullet and scorpion fish)
- ½ bunch
- 3 ½ tablespoons
- 1 piece
fresh Ginger root (about 30 grams)
Carrots (each about 100 grams)
Zucchini (each about 250 grams)
large, green Olives (with pits)
- 1 teaspoon
- 1 stalk
- 1 small package
Saffron threads (0.1 grams)
- 200 milliliters
- 400 milliliters
- 400 milliliters
- 250 grams
- 2 tablespoons
Butter (25 grams)
Remove fish scales with the back of a knife.
Trim tail fins, remove all other fins.
Make an incision to the bone on each side of fish. Rinse fish and pat dry.
Rinse cilantro, shake dry, coarsely chop the leaves and mix with 2 tablespoons oil. Place the fish in a baking dish or bowl and pour the cilantro oil on top. Cover and place in refrigerator to marinate for 2 hours.
Peel onions, garlic and ginger. Chop onions into 5 mm (approximately 1/4-inch) thick rings. Thinly slice garlic and ginger.
Rinse and peel carrots. Rinse zucchini. Halve both vegetables diagonally, then lengthwise into quarters.
Rinse lemon and cut into large pieces. Remove pits from olives.
Heat the remaining olive oil in a large wide pot about 15 minutes before the fish has completed marinating. Add onions, garlic and ginger and cook on medium heat until soft.
Add lemon, olives, cumin, cinnamon stick and half of saffron to pan. Pour in white wine and fish stock and bring to a boil. Add carrots, cover and cook over low heat for 4 minutes.
Add zucchini and cook for another 3 minutes.
Add fish to pot, cover and cook for a total of 12-15 minutes over low heat, turning fish over one time.
Meanwhile, bring remaining broth and saffron to a boil. Add couscous and boil again briefly while stirring. Remove from heat. Cover with lid and set aside for 7 minutes.
Fluff couscous with a fork. Melt and gently fold in butter and season lightly with salt.
Pile couscous onto a large plate. Place fish and vegetables on top of couscous. Season with salt and pepper and pour some of the piping-hot pan juices over the couscous. Serve remaining broth separately.