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🍽️ Aromatic Fish and Vegetable Stew with Rice

407 kcal · 30 min · 4 servings

Ingredients

• 1 shallot
• 1 tbsp olive oil
• 450 ml vegetable broth
• 1 level tbsp mustard
• 100 g long-grain rice (parboiled)
• 1 tsp mustard seeds
• 250 g fennel (1 fennel bulb)
• 250 g zucchini (1 zucchini)
• 250 g pollock fillet
• pepper
• sweet paprika powder
• 1 tbsp lemon juice

Instructions

1. 1. Peel the shallot and cut it into very small cubes.
2. 2. Heat the olive oil in a large pot.
3. 3. Add the chopped shallot to the hot oil.
4. 4. Sauté the shallot for two minutes over medium heat.
5. 5. Add the rice and mustard seeds to the pot.
6. 6. Sauté the ingredients briefly until the rice smells fragrant.
7. 7. Be careful not to burn yourself, as the mustard seeds can pop like popcorn.
8. 8. Pour the vegetable broth and mustard into the pot.
9. 9. Bring the mixture to a boil.
10. 10. Reduce the heat to low and cover the pot.
11. 11. Let the rice steam for about five minutes.
12. 12. Wash the fennel under running water.
13. 13. Remove the tough cores and halve the fennel.
14. 14. Cut the fennel into thin wedges.
15. 15. Add the fennel wedges to the rice in the pot.
16. 16. Let everything cook for another four to five minutes.
17. 17. Wash the zucchini under running water.
18. 18. Halve the zucchini lengthwise.
19. 19. Slice the zucchini halves into thin rounds.
20. 20. Rinse the fish fillets under cold water.
21. 21. Pat the fillets dry with a kitchen towel.
22. 22. Cut the fish fillets into strips about two centimeters wide.
23. 23. Add the fish strips and zucchini slices to the pot.
24. 24. Cook the dish for four to five minutes until the fish and vegetables are done.
25. 25. Season the stew with salt, pepper, and paprika powder.
26. 26. Add some lemon juice and stir well.
27. 27. Serve the fish and vegetable stew hot.

Nutrition per serving

• kcal: 407
• Protein: 33 g · Fett/Fat: 9 g · Carbs: 47 g