Cod Stew with Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 542 cal. | (26 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.1 g | (20 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 306.4 μg | (511 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 13.1 mg | (109 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 188 μg | (63 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 13.3 μg | (30 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 1,208 mg | (30 %) | ||
| Calcium | 183 mg | (18 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 307 μg | (154 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 286 mg | |||
| Cholesterol | 72 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 500 grams Cod
- 300 grams Spinach
- 200 grams Peas (frozen)
- 2 Tbsps butter
- salt
- peppers (freshly ground)
- Nutmeg
- 250 grams Long grain rice
- 2 shallots
- 250 milliliters dry white wine
- 1 bay leaf
- 1 pinch sugar
- 1 Tbsp Pastry flour
- 3 Tbsps Crème fraiche
- 1 fresh lemon (for juice and zest)
- 1 bunch Chervil
Preparation steps
Rinse spinach, spin dry and chop coarsely.
Blanch peas in boiling salted water for about 4 minutes, drain, rinse and drain again. Mix with spinach and 1 tablespoon of butter. Season with salt, pepper and nutmeg.
Combine rice and 1 1/2 times larger amount of lightly salted water, cook, covered, for about 20 minutes on very low heat. When rice is done, mix with vegetables and keep warm.
Peel shallots. Coarsely chop one and finely chop another.
Combine wine with 500 ml (approximately 2 cups) of water, 1 teaspoon of salt, sugar, bay leaf and coarsely chopped shallot and simmer for about 10 minutes. Place fish into broth and cook for about 5 minutes, take out and divide into bite-sized pieces. Strain broth through a sieve.
Heat 1 tablespoon of butter in a pan and saute finely chopped shallot until translucent, stir in flour and sauté briefly. Add 350 ml (approximately 1,5 cup) of broth and simmer until sauce thickens. Add cream fraiche, lemon juice and zest. Season with salt and pepper.
Rinse chervil, shake dry, pluck leaves, set some aside for garnishing. Chop the rest finely and combine with rice.
Place fish pieces into sauce and heat through.
Place rice (750 ml) (approximately 3 cups) into buttered bundt pan and invert on warmed plate. Place fish stew in the middle. Garnish with reserved chervil leaves and serve immediately.
