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Ingredients

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Fish Stew with Carrot, Leek and Tomato

Fish Stew with Carrot, Leek and Tomato

35 min.
Time:
339
calories
Calories:
Health Score:
98 / 100
Ingredientsfor  
Ingredients
2 onions
1 stalk Leeks
2 carrots
2 Tbsps olive oil
1 can peeled Tomatoes
250 milliliters Vegetable broth (canned)
250 grams Pollock (or cod fillets)
lemons (juice)
oregano
salt (and pepper)
½ bunch Basil
How healthy are the main ingredients?
TomatoLeekolive oilBasilonioncarrot
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Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie339 cal.(16 %)
Protein31 g(32 %)
Fat14 g(12 %)
Carbohydrates20 g(13 %)
Sugar added0 g(0 %)
Roughage9.6 g(32 %)
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