Fish and Chickpea Saute
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
382
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 382 cal. | (18 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 8.5 mg | (71 %) | ||
| Vitamin K | 19.2 μg | (32 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 14.4 mg | (120 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 1,284 mg | (32 %) | ||
| Calcium | 114 mg | (11 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 109 μg | (55 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 174 mg | |||
| Cholesterol | 112 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams white fish fillets (such as: halibut, cod, wolffish)
- 2 Tbsps lemon juice
- 1 Fennel
- 300 grams chickpeas (canned)
- 2 garlic cloves
- 1 shallot
- 2 Tbsps vegetable oil
- 400 grams peeled Tomatoes (canned)
- 300 milliliters fish stock
- 150 milliliters dry white wine
- salt
- freshly ground peppers
- ground paprika (as desired)
- 2 Tbsps Caper
- 1 Tbsp freshly chopped parsley
Preparation steps
1.
Rinse fish, pat dry and sprinkle with lemon juice. Rinse fennel, quarter core and cut into strips. Drain chickpeas.
2.
Peel and mince garlic and shallot. Heat oil in a pan and sauté garlic and shallot for 1-2 minutes, until glassy. Add fennel, tomatoes, stock and wine. Season with salt, pepper and paprika. Simmer for 20-25 minutes over medium heat.
3.
Add chickpeas and fish to pan, allow to simmer and season again with salt and pepper. Stir in capers. Remove from heat and serve sprinkled with parsley.
