Broad Bean Stew with Sea Bass

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Broad Bean Stew with Sea Bass
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Difficulty:
easy
Difficulty
Preparation:
1 hr 45 min.
Preparation
Calories:
706
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie706 kcal(34 %)
Protein52.9 g(54 %)
Fat23.57 g(20 %)
Carbohydrates74.1 g(49 %)
Sugar added0 g(0 %)
Roughage19.05 g(64 %)
Vitamin A228.35 mg(28,544 %)
Vitamin D0 μg(0 %)
Vitamin E1.44 mg(12 %)
Vitamin B₁0.91 mg(91 %)
Vitamin B₂0.58 mg(53 %)
Niacin17.27 mg(144 %)
Vitamin B₆0.87 mg(62 %)
Folate425.52 μg(142 %)
Pantothenic acid1.7 mg(28 %)
Biotin5.26 μg(12 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C95.95 mg(101 %)
Potassium1,746.09 mg(44 %)
Calcium184.86 mg(18 %)
Magnesium233.79 mg(78 %)
Iron8.85 mg(59 %)
Zinc3.9 mg(49 %)
Saturated fatty acids3.7 g
Cholesterol53.53 mg

Ingredients

for
4
Ingredients
35 ounces Broad bean
11 ounces tomatoes (diced)
2 sticks Celery (chopped)
1 can Kidney beans (drained)
2 cloves garlic (finely chopped)
1 thyme
water (to cover the ingredients)
½ teaspoon salt
4 Sea bass fillet
salt
peppers
1 tablespoon Oil
To garnish
4 tablespoons olive oil
5 slices Bread
Arugula (leaves)
How healthy are the main ingredients?
tomatoKidney beansCeleryolive oilgarlicthyme

Preparation steps

1.
Heat the oven to 190°C (170° fan) 375°F gas 5.
2.
Put all the ingredients except the fish and oil into a flameproof casserole dish and bring to a boil.
3.
Cover and cook in the oven for 1-1 1/4 hours, until the vegetables are tender.
4.
Lightly score the skin of the fish and season with salt and freshly ground black pepper. Heat the oil in a frying pan and quickly fry the fish for about 1-2 minutes on each side, until cooked through.
5.
For the garnish: heat the olive oil in a frying pan and fry the bread until crisp and golden. Cut into cubes.
6.
Place the fish on top of the casserole and garnish with the fried bread and rocket.