Braised Seafood with Root Vegetables

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(1 vote)
Braised Seafood with Root Vegetables
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Health Score:
90 / 100
30 min.
ready in 1 hr
Ready in

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)
Calorie272 cal.(13 %)
Protein24 g(24 %)
Fat8 g(7 %)
Carbohydrates26 g(17 %)
Sugar added0 g(0 %)
Roughage3.9 g(13 %)
Vitamin A0.9 mg(113 %)
Vitamin D2.1 μg(11 %)
Vitamin E3.5 mg(29 %)
Vitamin K16 μg(27 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin9.9 mg(83 %)
Vitamin B₆0.7 mg(50 %)
Folate65 μg(22 %)
Pantothenic acid1.4 mg(23 %)
Biotin15.9 μg(35 %)
Vitamin B₁₂3.5 μg(117 %)
Vitamin C35 mg(37 %)
Potassium1,116 mg(28 %)
Calcium89 mg(9 %)
Magnesium73 mg(24 %)
Iron2.5 mg(17 %)
Iodine134 μg(67 %)
Zinc1.5 mg(19 %)
Saturated fatty acids1.5 g
Uric acid188 mg
Cholesterol210 mg
Complete sugar7 g


For the squid
1 garlic clove (finely chopped)
2 Sardine (finely chopped)
1 Cod (approx.1 cup, roughly chopped)
1 egg
1 Tbsp white breadcrumbs
1 Tbsp fresh Fresh herbs (rosemary and thyme)
4 Squid tentacles
For the stew
2 carrots (sliced)
1 onion (finely diced)
2 garlic cloves (finely diced)
2 Tbsps olive oil
2 ⅔ cups potatoes (peeled and diced)
1 Tbsp tomato puree
1 sprig rosemary
3 ½ cups vegetable stock
2 Tomatoes (diced)
cayenne pepper
rosemary (to garnish)
How healthy are the main ingredients?
potatoolive oilrosemarygarlic cloveSardineegg

Preparation steps

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.

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.

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.


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!