Fish Stew

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Fish Stew
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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
444
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie444 kcal(21 %)
Protein35.56 g(36 %)
Fat18.25 g(16 %)
Carbohydrates26.26 g(18 %)
Sugar added0 g(0 %)
Roughage4.23 g(14 %)
Vitamin A147.96 mg(18,495 %)
Vitamin D0.9 μg(5 %)
Vitamin E2.45 mg(20 %)
Vitamin B₁0.25 mg(25 %)
Vitamin B₂0.26 mg(24 %)
Niacin13.15 mg(110 %)
Vitamin B₆0.53 mg(38 %)
Folate62.08 μg(21 %)
Pantothenic acid1.32 mg(22 %)
Biotin5.74 μg(13 %)
Vitamin B₁₂3.98 μg(133 %)
Vitamin C21.93 mg(23 %)
Potassium1,076.02 mg(27 %)
Calcium78.46 mg(8 %)
Magnesium107.06 mg(36 %)
Iron1.62 mg(11 %)
Iodine0.75 μg(0 %)
Zinc1.66 mg(21 %)
Saturated fatty acids4.73 g
Cholesterol96.99 mg

Ingredients

for
4
Ingredients
600 grams white fish fillets (ready to cook, skinless, such as monkfish, cod, wolffish)
1 onion
1 garlic clove
2 Tbsps olive oil
200 milliliters dry white wine
400 grams peeled tomatoes (canned)
300 milliliters fish stock
200 milliliters Vegetable broth
3 stalks Celery
200 grams Long grain rice
salt
cayenne pepper
1 Tbsp lemon juice
40 grams Peanuts (unsalted)
3 thyme
3 Sage
20 grams butter
How healthy are the main ingredients?
tomatoLong grain riceCeleryolive oiloniongarlic clove

Preparation steps

1.

Rinse fish, pat dry and cut into bite-sized pieces. Peel onion and garlic. Cut onion into thin slices and garlic into small cubes.

2.

Heat oil in a saucepan and saute onion and garlic until translucent. Add white wine, tomatoes, fish stock and broth. Simmer, stirring occasionally, for about 20 minutes on medium heat.

3.

Rinse celery and remove strings, if necessary, slice. Combine rice with 400 ml (approximately 1 2/3 cup) of salted water and cook for about 20 minutes or until al dente. About 5 minutes before the end of cooking, add celery to rice. 

4.

Add fish to tomato broth and simmer for about 5 minutes. Season with lemon juice, salt and cayenne pepper. Chop nuts coarsely and rinse herbs. Add butter to rice and mix well. Place stew into bowls, sprinklw with nuts and herbs and serve accompanied by rice.