Brazilian Fish Stew
Brazilian Fish Stew - A dish with South American spirit: Spicy enough to heat you up!
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.
(Percentage of daily recommendation)
| Calorie | 280 cal. | (13 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.2 μg | (11 %) | ||
| Vitamin E | 7.8 mg | (65 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.1 mg | (84 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.3 μg | (21 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 118 mg | (124 %) | ||
| Potassium | 1,089 mg | (27 %) | ||
| Calcium | 168 mg | (17 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 206 μg | (103 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 206 mg | |||
| Cholesterol | 136 mg |
Ingredients
- Ingredients
- 3 onions
- 4 garlic cloves
- 3 Bell pepper (Per 1 small yellow, red, green, each abour 4.5 oz)
- 5 Tomatoes (about 14 oz)
- 2 Red chili peppers
- 1 stalk Celery
- 2 Tbsps vegetable oil
- salt
- peppers
- 1 pc ginger
- ¾ cup Coconut water
- 2 pints Chicken broth
- 1 Tbsp ground Cumin
- 1 Lime
- 1 bunch cilantro
- 14 ozs fish fillets (Monkfish, cod or halibut)
- 1 bunch scallions (if desired)
- 7 ozs shrimp (Without shell)
Preparation steps
Peel the onions and garlic. Finely dice onion and slice garlic thinly.
Wash, halve and remove seeds from peppers. Cut into small cubes.
Wash and core tomatoes. Cut into quarters and remove the seeds.
Wash chiles, halve lengthwise and remove seeds. Dice finely.
Wash celery and remove strings, if desired. Cut into cubes.
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.
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.
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.
