Fish Stew
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(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
378
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 378 cal. | (18 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.8 g | (23 %) |
more nutritional values
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 88.8 μg | (148 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 15 mg | (125 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 161 μg | (54 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 12 μg | (27 %) | ||
| Vitamin B₁₂ | 4.5 μg | (150 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 1,643 mg | (41 %) | ||
| Calcium | 175 mg | (18 %) | ||
| Magnesium | 121 mg | (40 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 110 μg | (55 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 228 mg | |||
| Cholesterol | 148 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams fish fillets (such as cod)
- 2 Tbsps lemon juice
- salt
- freshly ground peppers
- 400 grams carrots
- 400 grams Leeks
- 2 onions
- 2 Tomatoes
- 2 bay leaves
- 3 Tbsps olive oil
- 1 l fish stock (homemade or glass)
- 50 milliliters Noilly Prat
- 1 generous pinch Saffron (ground)
Preparation steps
1.
Cut fish into serving pieces, sprinkle with lemon juice and season with salt and pepper.
2.
Peel carrots and cut into 1 cm (approximately 1/2 inch) thick slices. Rinse leeks and cut white and light green parts into 1 cm (approximately 1/2 inch) thick slices. Peel onions and chop finely.
3.
Rinse tomatoes and cut into wedges.
4.
Heat oil in a pan and saute onions until soft, add carrots and leeks and saute briefly. Add stock, Noilly Prat, saffron, tomatoes and bay leaves. Season with salt and pepper and simmer for about 8 minutes. Add fish and simmer for about 4 minutes. Pour into bowls and serve.
