Fish and Spinach Stew with Saffron
(1 vote)
(1 vote)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
353
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 353 cal. | (17 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 2.1 g | (7 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 385.3 μg | (642 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 10.5 mg | (88 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 163 μg | (54 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 10.9 μg | (24 %) | ||
| Vitamin B₁₂ | 3.7 μg | (123 %) | ||
| Vitamin C | 58 mg | (61 %) | ||
| Potassium | 1,229 mg | (31 %) | ||
| Calcium | 232 mg | (23 %) | ||
| Magnesium | 107 mg | (36 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 96 μg | (48 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 8.4 g | |||
| Uric acid | 65 mg | |||
| Cholesterol | 104 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams fresh Spinach
- 500 grams fish fillets (such as pollock, redfish)
- 3 Tbsps olive oil
- 2 dried chili peppers (crushed in a mortar)
- 2 shallots
- 1 garlic clove
- salt
- sugar
- 1 tsp Garam Masala
- 300 grams Yogurt (0.1% fat)
- 100 milliliters Whipped cream
- 1 sm can Saffron
Preparation steps
1.
Rinse, trim and chop the spinach. Rinse the fish fillets, pat dry and cut into bite-sized pieces. Heat the oil in a large frying pan or wok over high heat and fry the chile peppers.
2.
Peel the shallots and the garlic, chop finely, add to the pan and fry briefly. Add the spinach. Season with salt, 1/2 teaspoon sugar and garam masala. Cover and cook over medium heat until the spinach is soft.
3.
Mix yogurt and cream and add to the spinach. Bring to a boil. Add the fish and stir.
4.
Cover and simmer over low heat until the fish is done. Season to taste with a little salt. Serve sprinkled with saffron.
