North African Fish Stew

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North African Fish Stew
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Health Score:
100 / 100
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 3 h. 15 min.
Ready in
Calories:
579
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie579 cal.(28 %)
Protein56 g(57 %)
Fat22 g(19 %)
Carbohydrates35 g(23 %)
Sugar added0 g(0 %)
Roughage8.2 g(27 %)
Vitamin A2.3 mg(288 %)
Vitamin D0.1 μg(1 %)
Vitamin E13 mg(108 %)
Vitamin K67.6 μg(113 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂1.3 mg(118 %)
Niacin20.3 mg(169 %)
Vitamin B₆1.5 mg(107 %)
Folate117 μg(39 %)
Pantothenic acid1.4 mg(23 %)
Biotin12.1 μg(27 %)
Vitamin B₁₂6.6 μg(220 %)
Vitamin C181 mg(191 %)
Potassium1,973 mg(49 %)
Calcium98 mg(10 %)
Magnesium134 mg(45 %)
Iron3.1 mg(21 %)
Iodine166 μg(83 %)
Zinc1 mg(13 %)
Saturated fatty acids4.1 g
Uric acid96 mg
Cholesterol167 mg
Complete sugar13 g

Ingredients

for
4
Ingredients
2 cloves garlic cloves (roughly chopped)
1 chili pepper (deseeded if desired and roughly chopped)
1 handful cilantro (leaves roughly chopped)
1 tsp salt
1 tsp Cumin
6 Tbsps olive oil
½ lemon (juice)
4 cups white fish fillets (e. g. haddock, cod, cut into bite-sized pieces)
1 onion (finely diced)
2 carrots (cut into fairly large chunks)
1 ⅔ cups Sweet potato (diced)
½ preserved lemon (finely chopped)
1.333 cups fish stock
1 Zucchini (cut into approx 1 cm slices)
2 Bell pepper (red and yellow, roughly diced)
How healthy are the main ingredients?
Sweet potatoolive oilgarlic clovesaltCuminlemon

Preparation steps

1.
Put the garlic, chilli, coriander, salt, cumin, 3 tbsp oil and the lemon juice in a mortar and crush to a paste. Put around 1 tsp of the paste to one side, and rub the remaining paste into the fish pieces. Cover and leave to marinate in the refrigerator for around 2 hours.
2.
Heat the remaining oil in a tagine and fry the onion, carrots and sweet potatoes for approx. 5 minutes.
3.
Add the chopped lemon, the reserved marinade and the fish stock and simmer gently for 15-20 minutes.
4.
Add the courgette, peppers and fish and cook for a further 5-7 minutes until the fish is soft and cooked through. Season to taste with salt and ground black pepper and serve.