Fish Stew with Carrot, Leek and Tomato
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
339
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 339 cal. | (16 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.6 g | (32 %) |
more nutritional values
| Vitamin A | 2 mg | (250 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 91.8 μg | (153 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 12 mg | (100 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 232 μg | (77 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 17.8 μg | (40 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 88 mg | (93 %) | ||
| Potassium | 1,800 mg | (45 %) | ||
| Calcium | 159 mg | (16 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 99 μg | (50 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 146 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 18 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
Preparation steps
1.
Peel the onions and chop finely. Peel the carrots, rinse and cut into large pieces. Trim the leeks, rinse well and cut into rings.
2.
Heat the oil in a pan, cook the onion, carrot and tomatoes for 4 minutes and then add the vegetable broth. Season with oregano, salt and pepper and simmer for 10 minutes over low heat.
3.
Season the fish with lemon juice, salt and pepper, cover and marinate for 10 minutes. Roughly chop the fish and briefly cook in the stew. Serve garnished with basil.
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