Baked Fish Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 491 cal. | (23 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 7 μg | (12 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 14.3 mg | (119 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 42 μg | (14 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 5.2 μg | (12 %) | ||
| Vitamin B₁₂ | 4.2 μg | (140 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 1,250 mg | (31 %) | ||
| Calcium | 378 mg | (38 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 103 μg | (52 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 10 g | |||
| Uric acid | 53 mg | |||
| Cholesterol | 122 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 500 grams waxy potatoes
- salt
- 4 thin scallions
- 1 Tbsp Canola oil
- 200 milliliters dry white wine
- 500 grams fish fillets (such as haddock, saithe)
- 25 grams butter
- 25 grams Pastry flour
- 300 milliliters milk
- freshly ground peppers
- Nutmeg
- 70 grams grated Emmentaler cheese
- 80 grams ham
Preparation steps
Scrub potatoes and boil in salted water for about 15 minutes or unitl very al dente. Drain and let water evaporate, peel and cut into slices. Rinse and dry scallions, cut into thin rings, set 2 tablespoons aside. Heat oil in a pan and saute remaining scallions for a few minutes. Deglaze pan with wine and bring to a boil, remove from heat. Rinse fish, pat dry and cut into pieces.
Melt butter in a large ovenproof pot. Add flour and make light roux. Add milk and whisk well until smooth. Simmer for a few minutes or until creamy. Season with salt, pepper and nutmeg. Add cheese and whisk until cheese has melted.
Add potatoes, sauteed scallions and fish to the pot and sprinkle with diced ham. Bake in preheated oven at 200°C (approximately 400°F) for about 25-30 minutes. Remove from oven and sprinkle with remaining scallions, serve.
