Braised Seafood with Root Vegetables

5
Average: 5 (1 vote)
(1 vote)
Braised Seafood with Root Vegetables
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
316
calories
Calories

Healthy, because

Even smarter

Nutritional values

Fish provide protein and plenty of healthy fats that are sometimes hard to find elsewhere in your diet. This recipe is full of those elements as well as nutrients from vegetables. 

If you don't like fish very much, you could always substitute this recipe with another type of meat. 

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
Author of this recipe:

Ingredients

for
4
For the squid
1
Garlic clove (finely chopped)
2
Sardine (finely chopped)
1
Cod fillet (approx.1 cup, roughly chopped)
1
1 tablespoon
1 tablespoon
fresh Herbs (rosemary and thyme)
4
For the stew
2
carrots (sliced)
1
onion (finely diced)
2
Garlic cloves (finely diced)
2 tablespoons
2 ⅔ cups
potatoes (peeled and diced)
1 tablespoon
1 sprig
3 ½ cups
2
tomatoes (diced)
rosemary (to garnish)
How healthy are the main ingredients?
Sardineeggcarrotonionolive oilrosemary

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 add 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.

Comments

 
This looks absolutely divine and healthy! Instead of using olive oil to fry, could I use coconut oil?
Cyndy from EAT SMARTER's picture
Yes, coconut oil would be a perfect substitute. Enjoy!