Fish Stew with Seafood
Nutritional values
(Percentage of daily recommendation)
| Calorie | 488 cal. | (23 %) | ||
| Protein | 65 g | (66 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 9 μg | (45 %) | ||
| Vitamin E | 7.9 mg | (66 %) | ||
| Vitamin K | 27.9 μg | (47 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 21.9 mg | (183 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 126 μg | (42 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 17 μg | (38 %) | ||
| Vitamin B₁₂ | 16.5 μg | (550 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 1,901 mg | (48 %) | ||
| Calcium | 175 mg | (18 %) | ||
| Magnesium | 169 mg | (56 %) | ||
| Iron | 6.6 mg | (44 %) | ||
| Iodine | 282 μg | (141 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 367 mg | |||
| Cholesterol | 492 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 500 grams mixed fish fillets (Monkfish, red mullet, cod, wolffish, ready to cook, skinless)
- 150 grams small Cuttlefish
- 150 grams Squid ring
- 400 grams mussels
- 100 grams King prawn
- 1 stalk Celery
- 1 onion
- 2 garlic cloves
- 1 Fennel
- 700 milliliters fish stock
- olive oil
- 400 grams Tomatoes
- 1 sm can Saffron
- 200 milliliters dry white wine
- salt
- freshly ground peppers
Preparation steps
Rinse fish, pat dry and cut into bite-sized pieces. Rinse squid and squid rings. Rinse mussels thoroughly and discard opened mussels. Rinse and dry celery and chop. Peel onion and garlic. Chop garlic finely and cut onion into rings. Rinse fennel and halve, remove stalk and cut into thin strips.
Heat 4 tablespoons of olive oil in a large saucepan. Saute onion and garlic until translucent. Ad celery and fennel and saute briefly. Add squid and squid rings and saute briefly. Add stock and simmer briefly. Rinse and quarter tomatoes, remove seeds and add to the pan. Season with saffron and add wine. Simmer for 10 minutes and season with salt and pepper.
Add fish, prawns and mussels to the pan and simmer for 6 more minutes. Season with salt and pepper to taste.
Pour fish stew into bowls and serve with toasted slices of white bread, if desired.
