Low-Carb Lunch

Brazilian Fish Stew

with Coconut and Chiles
5
Average: 5 (7 votes)
(7 votes)
Brazilian Fish Stew

Brazilian Fish Stew - A dish with South American spirit: Spicy enough to heat you up!

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
280
calories
Calories

Healthy, because

Even smarter

Nutritional values

This Brazilian fish stew is an excellent source of iodine, which is an important component of thyroid hormones and energy metabolism. The colorful peppers provide plenty of vitamin C to help support the immune system.

The stew remains clear due to the coconut water. It is practically fat-free but rich in minerals. If you use coconut milk as an alternative, it becomes creamier - but with far more fat and calories.

1 serving contains
(Percentage of daily recommendation)
Calorie280 kcal(13 %)
Protein34 g(35 %)
Fat7 g(6 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.4 mg(50 %)
Vitamin D2.2 μg(11 %)
Vitamin E7.8 mg(65 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin10.1 mg(84 %)
Vitamin B₆0.7 mg(50 %)
Folate68 μg(23 %)
Pantothenic acid0.9 mg(15 %)
Biotin9.3 μg(21 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C118 mg(124 %)
Potassium1,089 mg(27 %)
Calcium168 mg(17 %)
Magnesium109 mg(36 %)
Iron3.6 mg(24 %)
Iodine206 μg(103 %)
Zinc2.6 mg(33 %)
Saturated fatty acids1.1 g
Uric acid206 mg
Cholesterol136 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
3
4
3
Bell peppers (Per 1 small yellow, red, green, each abour 4.5 oz)
5
Tomatoes (about 14 oz)
2
1 stalk
2 tablespoons
1 piece
¾ cup
2 pints
1 tablespoon
1
1 bunch
14 ounces
fish fillet (Monkfish, cod or halibut)
1 bunch
Scallions (if desired)
7 ounces
Shrimp (Without shell)

Preparation steps

1.
Brazilian Fish Stew preparation step 1

Peel the onions and garlic. Finely dice onion and slice garlic thinly.

2.
Brazilian Fish Stew preparation step 2

Wash, halve and remove seeds from peppers. Cut into small cubes.

3.
Brazilian Fish Stew preparation step 3

Wash and core tomatoes. Cut into quarters and remove the seeds.

4.
Brazilian Fish Stew preparation step 4

Wash chiles, halve lengthwise and remove seeds. Dice finely.

5.
Brazilian Fish Stew preparation step 5

Wash celery and remove strings, if desired. Cut into cubes.

6.
Brazilian Fish Stew preparation step 6

Heat oil in a large saucepan. Add onions, garlic, peppers and celery; sauté over medium heat until fragrant, about 4-5 minutes, stirring constantly. Add tomato and chiles; cook until fragrant, about 1 minute. Season with salt and pepper. Chop ginger finely; add to taste.

7.
Brazilian Fish Stew preparation step 7

Add coconut water, broth and cumin; bring to a boil. Reduce heat and simmer until fragrant about 10 minutes. Juice the lime; add 3 tablespoons. Rinse cilantro, shake dry and pluck the leaves. Pat fish dry and cut into large pieces. Rinse green onions and slice thinly.

8.
Brazilian Fish Stew preparation step 8

Add shrimp and fish; cover, and simmer on low heat until fish is cooked through about 5 minutes. Season with lime juice and garnish with cilantro and green onions.