Fish Steak Braise
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
4 h. 25 min.
Preparation
Calories:
291
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 291 cal. | (14 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.8 g | (9 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 17.1 μg | (29 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 38 μg | (13 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 3.4 μg | (8 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,004 mg | (25 %) | ||
| Calcium | 64 mg | (6 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 36 μg | (18 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 91 mg | |||
| Cholesterol | 57 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the casserole
- ¼ cup olive oil
- 1 medium Pollock (gutted, cleaned and cut into thick steaks)
- 4 cups new potatoes (peeled)
- 3 onions (sliced)
- 4 cloves garlic cloves
- 3 bay leaves
- 2 cups fish stock
- ½ cup dry white wine
- salt
- peppers
- To garnish
- 1 tsp cayenne pepper
- 1 tsp Caraway
Preparation steps
1.
Heat the olive oil in a large casserole dish set over a moderate heat until hot. Saute the onion, garlic and potato for 5 minutes, stirring occasionally.
2.
Add the bay leaves, stock and wine and stir well. Pour into a slow cooker and position the pollack in the liquid.
3.
Cover with a lid and cook on a mediums setting for 4 hours until the fish is cooked and the potato is soft.
4.
Adjust the seasoning to taste before pouring back into a casserole dish for presentation. Garnish with a sprinkle of cayenne pepper and caraway seeds before serving.
