Ragoût de Poisson

Ragoût de Poisson is a delightful French fish stew that combines tender fish with aromatic vegetables and a savory broth. This dish is perfect for a light yet satisfying lunch, bursting with flavors from the sea and garden.

Ingredients

• White fish fillets (such as cod or haddock) - 300 grams
• Olive oil - 2 tablespoons
• Garlic, minced - 2 cloves
• Shallots, finely chopped - 2 pieces
• Carrot, diced - 1 medium
• Celery, diced - 1 stalk
• Tomatoes, chopped - 2 medium
• Fish stock - 500 ml
• Bay leaf - 1 leaf
• Thyme, fresh - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley, chopped - 2 tablespoons
• Lemon wedges - to serve

Steps

1. Heat olive oil in a large pot over medium heat.
2. Add minced garlic and chopped shallots, sauté until translucent, about 3 minutes.
3. Stir in diced carrots and celery, cooking for another 5 minutes until they begin to soften.
4. Add chopped tomatoes, fish stock, bay leaf, thyme, salt, and black pepper to the pot.
5. Bring the mixture to a gentle simmer and cook for about 10 minutes to allow the flavors to meld.
6. Carefully add the fish fillets to the pot, ensuring they are submerged in the broth.
7. Simmer for an additional 5-7 minutes, or until the fish is cooked through and flakes easily with a fork.
8. Remove the bay leaf and stir in the chopped parsley before serving.
9. Serve hot with lemon wedges on the side.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 60 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from fish, promoting heart health.
• High in protein, aiding in muscle repair and growth.

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