Fish Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 343 cal. | (16 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 72.7 μg | (121 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 134 μg | (45 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 4.1 μg | (9 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 1,040 mg | (26 %) | ||
| Calcium | 132 mg | (13 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 56 μg | (28 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 9.2 g | |||
| Uric acid | 161 mg | |||
| Cholesterol | 73 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 4 Fish sticks (such as salmon, swordfish)
- salt
- peppers
- ½ lemon (juiced)
- 300 grams small, waxy potatoes
- 300 grams Pumpkin
- 150 grams Celery root
- ½ stalk Leeks
- 150 grams Napa cabbage
- 2 Tbsps vegetable oil
- 300 milliliters fish stock
- 200 milliliters Vegetable broth
- 60 grams cold butter
- cayenne pepper
- Nutmeg (freshly grated)
- 4 Tbsps scallions
Preparation steps
Rinse fish, pat dry and season with salt and pepper. Sprinkle fish with 2 tablespoons of lemon juice. Set aside and let rest. Rinse potatoes and cook for 10-15 minutes in a pot of boiling salted water. Drain, rinse with cold water, drain again and peel.
Meanwhile, coarsely chop pumpkin flesh and celery. Rinse leek and cabbage, trim and cut into coarse pieces. Heat oil in a large pan, add prepared vegetables, saute for 2-3 minutes and then remove from heat.
Arrange half of potatoes and vegetables in layers in a large pot and place fish on top. Cover with remaining potatoes and vegetables, add fish stock and vegetable broth until everything is just covered. Cover and simmer over low heat for about 20 minutes.
Carefully pour cooking broth into another pot. Let simmer for several minutes, until only 400 ml (approximately 13 1/2 ounces) of liquid remains. Then gradually add cold butter in small pieces, mix and season with a little salt, pepper, cayenne pepper, nutmeg and lemon juice.
Arrange fish stew on plates and cover with reduced sauce. Serve garnished with chives.
