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Braised seafood with root vegetables

Name: Braised seafood with root vegetables
Total time: 1 h
Yield: 4
Ingredients: 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; 2 carrots (sliced); 1 onion (finely diced); 2 garlic cloves (finely diced); 2 Tbsps olive oil; 2.667 cups potatoes (peeled and diced); 1 Tbsp tomato puree; 1 sprig rosemary; 3.5 cups vegetable stock; Saffron; 2 Tomatoes (diced); cayenne pepper; rosemary (to garnish)

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Health Score:

90 / 100

Difficulty:

easy

Preparation:

30 min.

Preparation

ready in 1 hr

Calories:

272

calories

Calories

How many calories can I eat?

Healthy, because

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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)

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 %)

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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

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Ingredients

for

servings

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)

How healthy are the main ingredients?

potato olive oil rosemary garlic clove Sardine egg

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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.