Fish Stew

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Fish Stew
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Health Score:
9,4 / 10
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)
Calorie340 kcal(16 %)
Protein27.59 g(28 %)
Fat19.22 g(17 %)
Carbohydrates17.55 g(12 %)
Sugar added0 g(0 %)
Roughage3.94 g(13 %)
Vitamin A160.94 mg(20,118 %)
Vitamin D0.75 μg(4 %)
Vitamin E2.04 mg(17 %)
Vitamin B₁0.19 mg(19 %)
Vitamin B₂0.14 mg(13 %)
Niacin9.05 mg(75 %)
Vitamin B₆0.6 mg(43 %)
Folate58.5 μg(20 %)
Pantothenic acid0.87 mg(15 %)
Biotin5 μg(11 %)
Vitamin B₁₂2.89 μg(96 %)
Vitamin C114.95 mg(121 %)
Potassium1,074.93 mg(27 %)
Calcium60.45 mg(6 %)
Magnesium85.58 mg(29 %)
Iron2.67 mg(18 %)
Iodine1.94 μg(1 %)
Zinc1.41 mg(18 %)
Saturated fatty acids16.33 g
Cholesterol71.25 mg

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
How healthy are the main ingredients?
Coconut milkgarlic clovePalm oilsalttomatoonion

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.