Fish Stew with Rice and Celery

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Fish Stew with Rice and Celery
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Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
486
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie486 cal.(23 %)
Protein35 g(36 %)
Fat10 g(9 %)
Carbohydrates54 g(36 %)
Sugar added0 g(0 %)
Roughage4.8 g(16 %)
Vitamin A0.2 mg(25 %)
Vitamin D2 μg(10 %)
Vitamin E5.3 mg(44 %)
Vitamin K15.5 μg(26 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin13 mg(108 %)
Vitamin B₆0.6 mg(43 %)
Folate61 μg(20 %)
Pantothenic acid1.3 mg(22 %)
Biotin10.4 μg(23 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C26 mg(27 %)
Potassium1,065 mg(27 %)
Calcium105 mg(11 %)
Magnesium101 mg(34 %)
Iron2.6 mg(17 %)
Iodine351 μg(176 %)
Zinc2.1 mg(26 %)
Saturated fatty acids1.2 g
Uric acid255 mg
Cholesterol51 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
2 stalks Celery
250 grams Long grain rice
salt
2 onions
1 garlic clove
1 Tbsp olive oil
2 Tbsps peeled, chopped almonds
600 grams Cod
peppers (freshly ground)
400 grams lumpy Tomatoes (canned)
200 milliliters dry white wine
200 milliliters Vegetable broth
2 bay leaves
½ bunch thyme
How healthy are the main ingredients?
TomatoLong grain riceCeleryalmondolive oilthyme

Preparation steps

1.

Rinse, trim and finely dice celery. Combine rice with 500 ml (approximately 2 cups) salted water in a pot. Bring to a boil and simmer over low heat. Add celery halfway through cooking time.

2.

Peel onions and garlic. Cut onions into rings and thinly slice garlic. In a pan, heat oil and sauté the onions and garlic until golden with the almonds. Remove from the heat and let cool. Rinse cod, pat dry and cut into 8-12 pieces. Season with salt and pepper. Rinse thyme, shake dry and strip leaves from stems. In a casserole dish with a lid, combine tomatoes with white wine and broth. Season with salt and pepper and bay leaves. Place fish in pot and top with onions, almonds and thyme. Place lid on pot and transfer to a cold oven. Turn oven to 200°C convection (approximately 400°F) and bake about 40 minutes.

3.

Season fish stew and serve with rice and celery.