Fish Stew with Vegetables in Cream Sauce
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(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
483
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 483 cal. | (23 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.2 g | (21 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 11.7 μg | (20 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 16 mg | (133 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 14 μg | (31 %) | ||
| Vitamin B₁₂ | 4.1 μg | (137 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 1,243 mg | (31 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 114 μg | (57 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 13 g | |||
| Uric acid | 150 mg | |||
| Cholesterol | 141 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams Snow peas
- 150 grams Cherry tomatoes
- 2 scallions
- 1 garlic clove
- 1 centimeter fresh ginger
- 1 can Corn (approximately 212 ml)
- 2 Tbsps vegetable oil
- 200 grams fresh button Mushroom
- 250 milliliters Vegetable broth
- 200 milliliters Whipped cream
- 2 Tbsps Crème fraiche
- salt
- cayenne pepper
- 1 splash Lime juice
- 600 grams white fish fillets (such as cod, redfish, Heillbutt)
- freshly ground peppers
- 1 Tbsp lemon juice
Preparation steps
1.
Rinse and peel vegetables. Halve snow peas diagonally. Halve tomatoes. Chop white parts of scallions and cut green parts into narrow strips.
2.
Peel garlic and ginger and chop finely. Drain corn well.
3.
Heat oil in a saucepan and saute white parts of scallions, garlic and ginger. Add snow peas and mushrooms and cook for 2-3 minutes. Add tomatoes, corn, broth, and creme fraiche. Season with salt and pepper and simmer for another 6-8 minutes on medium heat. Season with lime juice.
4.
Rinse and pat dry fish, cut into bite-sized pieces, season with salt, pepper and lemon juice and add to vegetable sauce. Cover and simmer for 5-7 minutes on low heat. Place stew in warmed plates and garnish with green scallions. Serve.
