Fish Stew with Rice and Celery
Nutritional values
(Percentage of daily recommendation)
| Calorie | 486 cal. | (23 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 15.5 μg | (26 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13 mg | (108 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 1,065 mg | (27 %) | ||
| Calcium | 105 mg | (11 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 351 μg | (176 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 255 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 5 g |
Ingredients
- 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
Preparation steps
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.
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.
Season fish stew and serve with rice and celery.
