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🍽️ Spicy Fish and Vegetable Stew

381 kcal · 30 min · 4 servings

Ingredients

• 1 tbsp olive oil
• 100 g long-grain rice (parboiled)
• 1 tsp mustard seeds
• salt
• 1 fennel bulb
• 200 g zucchini (1 zucchini)
• 250 g haddock fillet
• pepper
• paprika powder (sweet)

Instructions

1. 1. Heat the olive oil in a pot over medium heat.
2. 2. Add the rice and mustard seeds to the hot oil.
3. 3. Sauté the ingredients briefly until the mustard seeds start to pop.
4. 4. Pour 250 milliliters of water into the pot.
5. 5. Lightly salt the water.
6. 6. Bring the mixture to a boil.
7. 7. Reduce the heat to low.
8. 8. Cover the pot.
9. 9. Let the rice steam for about 5 minutes.
10. 10. Wash the fennel under running water.
11. 11. Remove the tough cores from the fennel.
12. 12. Cut the fennel in half.
13. 13. Cut the fennel halves into thin wedges.
14. 14. Add the cut fennel to the rice.
15. 15. Continue cooking the fennel for 4 to 5 minutes.
16. 16. Wash the zucchini under running water.
17. 17. Remove the tough ends of the zucchini.
18. 18. Cut the zucchini in half lengthwise.
19. 19. Cut the zucchini halves into slices about 1 centimeter thick.
20. 20. Rinse the haddock fillets under running water.
21. 21. Pat the fillets dry with kitchen paper.
22. 22. Cut the fillets crosswise into 2-centimeter-wide strips.
23. 23. Add the fish and zucchini to the rice.
24. 24. Cook everything for 4 to 5 minutes until done.
25. 25. Season the pot with salt to taste.
26. 26. Season the pot with pepper to taste.
27. 27. Season the pot with paprika powder to taste.
28. 28. Serve the fish and vegetable stew.

Nutrition per serving

• kcal: 381
• Protein: 34 g · Fett/Fat: 7 g · Carbs: 43 g