Fish Stew
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(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
507
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 507 cal. | (24 %) | ||
| Protein | 63 g | (64 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 7 mg | (58 %) | ||
| Vitamin K | 25 μg | (42 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 1.3 mg | (118 %) | ||
| Niacin | 21.3 mg | (178 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 7.5 μg | (250 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,596 mg | (40 %) | ||
| Calcium | 205 mg | (21 %) | ||
| Magnesium | 126 mg | (42 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 179 μg | (90 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 5.7 g | |||
| Uric acid | 103 mg | |||
| Cholesterol | 202 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 500 grams fish fillets
- 2 Tbsps lemon juice
- 1 onion
- 3 garlic cloves
- 2 Tbsps olive oil
- 3 Tomatoes
- 300 milliliters fish stock
- 2 Tbsps Olives
- salt
- freshly ground peppers
- Parmesan (in one piece)
Preparation steps
1.
Cut the fish fillets into bite-sized pieces, sprinkle with lemon juice, and season with salt and pepper.
2.
Peel the onion and chop finely. Peel the garlic and cut into thin slices. Rinse the tomatoes and cut into small pieces.
3.
Heat olive oil in a pan and saute the onions until soft, do not brown. Add the garlic and tomatoes, and briefly fry. Pour in the stock and simmer for 5 minutes. Season with salt and pepper. Add the fish pieces and olives, cover the pan and cook for another 5 minutes.
To serve, arrange the stew on plates and garnish with some Parmesan shavings.
