Fish Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 444 cal. | (21 %) | ||
| Protein | 35.56 g | (36 %) | ||
| Fat | 18.25 g | (16 %) | ||
| Carbohydrates | 26.26 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.23 g | (14 %) |
| Vitamin A | 147.96 mg | (18,495 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 2.45 mg | (20 %) | ||
| Vitamin B₁ | 0.25 mg | (25 %) | ||
| Vitamin B₂ | 0.26 mg | (24 %) | ||
| Niacin | 13.15 mg | (110 %) | ||
| Vitamin B₆ | 0.53 mg | (38 %) | ||
| Folate | 62.08 μg | (21 %) | ||
| Pantothenic acid | 1.32 mg | (22 %) | ||
| Biotin | 5.74 μg | (13 %) | ||
| Vitamin B₁₂ | 3.98 μg | (133 %) | ||
| Vitamin C | 21.93 mg | (23 %) | ||
| Potassium | 1,076.02 mg | (27 %) | ||
| Calcium | 78.46 mg | (8 %) | ||
| Magnesium | 107.06 mg | (36 %) | ||
| Iron | 1.62 mg | (11 %) | ||
| Iodine | 0.75 μg | (0 %) | ||
| Zinc | 1.66 mg | (21 %) | ||
| Saturated fatty acids | 4.73 g | |||
| Cholesterol | 96.99 mg |
Ingredients
- 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
Preparation steps
Rinse fish, pat dry and cut into bite-sized pieces. Peel onion and garlic. Cut onion into thin slices and garlic into small cubes.
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.
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.
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.
