Asparagus and Fish Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 242 cal. | (12 %) | ||
| Protein | 18.29 g | (19 %) | ||
| Fat | 11.64 g | (10 %) | ||
| Carbohydrates | 11.99 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.68 g | (12 %) |
| Vitamin A | 216.23 mg | (27,029 %) | ||
| Vitamin D | 0.53 μg | (3 %) | ||
| Vitamin E | 2.08 mg | (17 %) | ||
| Vitamin B₁ | 0.25 mg | (25 %) | ||
| Vitamin B₂ | 0.21 mg | (19 %) | ||
| Niacin | 6.17 mg | (51 %) | ||
| Vitamin B₆ | 0.29 mg | (21 %) | ||
| Folate | 143.41 μg | (48 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 3.03 μg | (7 %) | ||
| Vitamin B₁₂ | 1.77 μg | (59 %) | ||
| Vitamin C | 19.85 mg | (21 %) | ||
| Potassium | 624.36 mg | (16 %) | ||
| Calcium | 53.87 mg | (5 %) | ||
| Magnesium | 46.98 mg | (16 %) | ||
| Iron | 1.55 mg | (10 %) | ||
| Iodine | 2.5 μg | (1 %) | ||
| Zinc | 1.15 mg | (14 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Cholesterol | 56.63 mg |
Ingredients
- Ingredients
- 300 grams white Asparagus
- 1 shallot
- 1 garlic clove
- 300 grams fish fillets
- 2 Tbsps lemon juice
- salt
- freshly ground peppers
- 2 Tbsps olive oil
- 125 milliliters white wine
- 50 milliliters Vegetable broth
- 2 Tomatoes
- 50 grams Whipped cream
- 1 tsp Pastry flour
- 1 tsp freshly grated Horseradish (or from a jar)
- 100 grams Frozen pea
- Basil
Preparation steps
Rinse asparagus thoroughly, peel, cut off ends and cut into approximately 4-5 cm (approximately 1 1/2–2-inch) long pieces.
Thaw peas.
Peel shallot and garlic and chop both.
Rinse fish, pat dry, cut into bite-sized pieces, sprinkle with 1 tablespoon lemon juice and season with salt and pepper.
Heat oil in a pot, add the shallot and garlic and cook until soft. Add white wine and broth and bring to a brief boil. Add the asparagus to the pot and simmer, covered, for about 15 minutes.
Meanwhile, blanch tomatoes, peel, remove seeds and cut into thin slices.
Stir cream, flour and horseradish in a small bowl until smooth and add to the stew. Bring to a boil while stirring. Add the peas, fish pieces and asparagus and cook together another 3-4 minutes. Add tomato pieces and season with salt, pepper and remaining lemon juice. Garnish fish stew with basil. Serve with rice, if desired.
