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Braised Seafood with Root Veg

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Braised Seafood with Root Veg
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
316
calories
Calories
0
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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)

Preparation steps

1.
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.
2.
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.
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.

Health information

Exact nutritional values of this recipe  
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie316 kcal(15 %)
Protein24.06 g(25 %)
Fat10.71 g(9 %)
Carbohydrates34.22 g(23 %)
Sugar added0 g(0 %)
Roughage4.57 g(15 %)
Vitamin A787.07 mg(98,384 %)
Vitamin D1.33 μg(7 %)
Vitamin E2.7 mg(23 %)
Vitamin B₁0.19 mg(19 %)
Vitamin B₂0.28 mg(25 %)
Niacin7.25 mg(60 %)
Vitamin B₆0.42 mg(30 %)
Folate51.04 μg(17 %)
Pantothenic acid0.41 mg(7 %)
Biotin4.03 μg(9 %)
Vitamin B₁₂1.75 μg(58 %)
Vitamin C35.42 mg(37 %)
Potassium932.17 mg(23 %)
Calcium88.18 mg(9 %)
Magnesium61.79 mg(21 %)
Iron1.82 mg(12 %)
Iodine15.75 μg(8 %)
Zinc1.3 mg(16 %)
Saturated fatty acids1.71 g
Cholesterol157.1 mg
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