Cabbage and bean stew with white fish

This cabbage and beans with white fish stew recipe is a delicious dish inspired by the traditional garbure of southwest France. Originally from farm cooking, garbure is a healthy stew that pairs perfectly with a range of proteins such as duck and fish. However, it is important to note that this recipe contains pork and is only suitable for non-Muslims. With the combination of tender cabbage and flavorful white fish, this hearty stew is a comforting and filling meal.

Ingredients

  • small piece of butter
  • 5 slices smoked streaky bacon, chopped
  • 1 onion, finely chopped
  • 2 celery sticks, diced
  • 2 carrots, diced
  • small bunch of thyme
  • 1 savoy cabbage, chopped
  • 4 tbsp white wine
  • 300 ml chicken broth
  • 410 g can of flageolet beans in water, drained
  • 4 fillets of sustainable white fish, e.g. B. Hake, about 140 g each, with skin
  • 2 tbsp flour
  • 2 tbsp olive oil

Tip

Or why not try…
Cut a cabbage into wedges and
Cook it in a pan with a lid with a small
Amount of chicken broth and a piece of it
Butter until wilted. Serve the cabbage
with its buttery juices.

Preparation steps

  1. Heat the butter in a large skillet until it begins to sizzle.
  2. Add the bacon to the pan and fry for a few minutes.
  3. Add onions, celery and carrots to the pan.
  4. Cook the vegetables gently for 8-10 minutes, until they are soft but not brown.
  5. Add the thyme and cabbage and cook for a few minutes until the cabbage begins to wilt.
  6. Pour in the wine and simmer until it has evaporated.
  7. Add broth and beans to pan.
  8. Season the mixture with salt and pepper.
  9. Cover the pan and simmer gently for 10 minutes, until the cabbage is soft but still vibrant.
  10. While the cabbage is cooking, prepare the fish fillets.
  11. Season each fillet with salt and pepper.
  12. Dust the skin of the fillets with flour.
  13. Heat oil in a frying pan.
  14. Fry the fish, skin side down, for 4 minutes until the skin is crispy.
  15. Turn the fillets over and cook on the flesh side until cooked through.
  16. Serve each fish fillet on a pile of cabbage.
  17. Optionally add a few small potatoes to the dish.

    Nutritional Information

    kcalfatsaturatescarbohydratesSugarfiberproteinSalt
    423 16g 4g 29g 13g 0g 42g 1.45g

Equipment and tools

To prepare this recipe you will need the following equipment and tools:

  • dulcimer
  • Knife
  • Large pan with lid
  • wooden spoon
  • Measuring spoons and cups

Allergen information

This recipe contains the following allergens:

  • Dairy products (butter)

Storage and leftovers

If there are any leftovers, you can store them in an airtight container in the refrigerator for up to 2 days. To reheat, simply heat leftovers in a pan on the stove or in the microwave until warmed through.

The Health Benefits of Stew Cabbage and Beans with White Fish

A pot of cabbage and beans with white fish is not only a delicious and comforting meal but also offers several health benefits. The combination of cabbage, beans and white fish creates a nutritious and balanced dish that can contribute to your overall well-being.

Cabbage

Cabbage is a cruciferous vegetable known for its numerous health benefits. It is low in calories but high in fiber, making it a good choice for weight management. The high fiber content can help you feel fuller for longer and reduce the risk of overeating. Cabbage is also rich in essential vitamins, including vitamin C, which plays a crucial role in boosting your immune system and promoting healthy skin.

Beans

The addition of flageolet beans to this dish provides a significant nutritional boost. Beans are an excellent source of plant-based protein, making them a valuable option for vegetarians or those looking to reduce their meat consumption. They are also high in fiber and have a low glycemic index, meaning they can help regulate blood sugar levels and support healthy digestion. The high fiber content can also contribute to satiety and weight control.

White fish

The white fish used in this recipe, such as hake, is a lean source of protein. Protein is an essential macronutrient that plays an important role in muscle growth and repair. Additionally, white fish is low in fat and calories, making it a heart-healthy choice. It is also a good source of omega-3 fatty acids, known for their anti-inflammatory properties and potential to support brain health.

More nutritional benefits

Other ingredients in this recipe, such as bacon, onions, celery, and carrots, add flavor and nutritional value to the dish. Bacon has a savory taste but should be consumed in moderation due to its high sodium and saturated fat content. Onions, celery and carrots are all rich in vitamins, minerals and antioxidants that can support overall health and well-being.

By preparing and enjoying a one-pot dish of cabbage and beans with white fish, you can reap the various health benefits of the ingredients. From promoting weight management to providing essential nutrients to supporting heart and brain health, this meal is not only a treat for the taste buds but also beneficial for your overall diet.

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