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Braised Seafood with Root Veg

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Braised Seafood with Root Veg
316
calories
Calories
0
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easy
Difficulty
30 min.
Preparation
 • Ready in 1 hr
Ready in
Nutritions
Fat10.71 g
Saturated Fat Acids1.71 g
Protein24.06 g
Roughage4.57 g
Sugar added0 g
Calorie316
1 serving contains
Calories316
Protein/g24.06
Fat/g10.71
Saturated fatty acids/g1.71
Carbohydrates/g34.22
Added sugar/g0
Roughage/g4.57
Cholesterol/mg157.1
Vitamin A/mg787.07
Vitamin D/μg1.33
Vitamin E/mg2.7
Vitamin B₁/mg0.19
Vitamin B₂/mg0.28
Niacin/mg7.25
Vitamin B₆/mg0.42
Folate/μg51.04
Pantothenic acid/mg0.41
Biotin/μg4.03
Vitamin B₁₂/μg1.75
Vitamin C/mg35.42
Potassium/mg932.17
Calcium/mg88.18
Magnesium/mg61.79
Iron/mg1.82
Iodine/μg15.75
Zinc/mg1.3

Recipe author: EAT SMARTER
Ingredients
Preparation

Ingredients

for 4 servings
For the squid
1
Garlic clove (finely chopped)
2
Sardine (finely chopped)
1
Cod fillet (approx. 140 g | 1 cup, roughly chopped)
1
1 tablespoon
1 tablespoon
fresh Herbs (rosemary and thyme)
4
Squid tube (ready-to-eat)
For the stew
2
carrots (sliced)
1
onion (finely diced)
2
Garlic cloves (finely diced)
2 tablespoons
2 ⅔ cups
waxy potatoes (peeled and diced)
1 tablespoon
1 sprig
3 ½ cups
2
tomatoes (diced)
rosemary (to garnish)
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Preparation steps

Step 1/3
Mix together the garlic, sardines, cod, egg, breadcrumbs and herbs. Season with salt and pepper and stuff the mixture into the squid tubes. Secure with toothpicks.
Step 2/3
To make the stew, fry the carrots, onions and garlic in hot oil. Stir in the potatoes, tomato puree and the rosemary and quench with a little stock. Add the saffron and the tomatoes to the stew and simmer for approx. 10 minutes.
Step 3/3
Add the squid tubes to the stew and allow to cook for 15 minutes. Season with salt and cayenne pepper and serve garnished with rosemary.

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