Braised Seafood with Root Vegetables
(1 vote)
(1 vote)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
272
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)
(Percentage of daily recommendation)
| Calorie | 272 cal. | (13 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 2.1 μg | (11 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 16 μg | (27 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.9 mg | (83 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 15.9 μg | (35 %) | ||
| Vitamin B₁₂ | 3.5 μg | (117 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,116 mg | (28 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 134 μg | (67 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 188 mg | |||
| Cholesterol | 210 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- 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
- Saffron
- 2 Tomatoes (diced)
- cayenne pepper
- 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 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.
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