Fish Stew
(0 votes)
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 13 h.
Ready in
Calories:
340
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 340 cal. | (16 %) | ||
| Protein | 27.59 g | (28 %) | ||
| Fat | 19.22 g | (17 %) | ||
| Carbohydrates | 17.55 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.94 g | (13 %) |
more nutritional values
| Vitamin A | 160.94 mg | (20,118 %) | ||
| Vitamin D | 0.75 μg | (4 %) | ||
| Vitamin E | 2.04 mg | (17 %) | ||
| Vitamin B₁ | 0.19 mg | (19 %) | ||
| Vitamin B₂ | 0.14 mg | (13 %) | ||
| Niacin | 9.05 mg | (75 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 58.5 μg | (20 %) | ||
| Pantothenic acid | 0.87 mg | (15 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 2.89 μg | (96 %) | ||
| Vitamin C | 114.95 mg | (121 %) | ||
| Potassium | 1,074.93 mg | (27 %) | ||
| Calcium | 60.45 mg | (6 %) | ||
| Magnesium | 85.58 mg | (29 %) | ||
| Iron | 2.67 mg | (18 %) | ||
| Iodine | 1.94 μg | (1 %) | ||
| Zinc | 1.41 mg | (18 %) | ||
| Saturated fatty acids | 16.33 g | |||
| Cholesterol | 71.25 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams firm fish fillets (cod, redfish)
- 1 garlic clove
- 3 Tbsps Palm vinegar
- Palm oil
- salt
- peppers (freshly ground)
- 2 red Bell pepper
- 2 yellow Bell pepper
- 3 Tomatoes
- 1 red onion
- ½ bunch cilantro
- 300 milliliters unsweetened Coconut milk
- Turmeric
- Curry
Preparation steps
1.
Rinse fish, pat dry and cut into chunks. Peel and crush garlic, mix with vinegar and 5 tablespoons of oil, season with salt and pepper. Add fish and marinate, covered, in refrigerator overnight.
2.
Rinse peppers and tomatoes, halve, remove seeds and cut into very small cubes. Peel onion and dice finely. Rinse cilantro, shake dry, pluck leaves and chop finely. Pour 2 tablespoons of oil in a pan, put half of vegetable mix inside. Remove fish from marinade, place on vegetables and top with remaining diced vegetables. Add coconut milk and 2 tablespoons of oil. Season with salt, pepper, pinch of turmeric and curry. Simmer on medium heat, covered, for about 20 minutes. Season to taste again and serve.
