Fruity Vegetable Stew with Cod
Nutritional values
(Percentage of daily recommendation)
| Calorie | 771 cal. | (37 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 75 g | (50 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.1 g | (44 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 3.6 μg | (18 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 81 μg | (135 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 21.9 mg | (183 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 172 μg | (57 %) | ||
| Pantothenic acid | 3.6 mg | (60 %) | ||
| Biotin | 27.5 μg | (61 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 171 mg | (180 %) | ||
| Potassium | 2,517 mg | (63 %) | ||
| Calcium | 271 mg | (27 %) | ||
| Magnesium | 170 mg | (57 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 493 μg | (247 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 359 mg | |||
| Cholesterol | 69 mg | |||
| Complete sugar | 26 g |
Ingredients
- Ingredients
- 400 grams Cod
- 2 Oranges
- 3 potatoes
- 3 onions
- 3 garlic cloves
- 100 grams button Mushroom
- 3 Tbsps olive oil
- 3 Tomatoes
- 2 Artichoke hearts (prepared)
- 4 bay leaves
- 1 tsp thyme
- salt
- peppers
- ¼ l white wine
- ½ l Vegetable broth
- 1 bunch parsley
- 2 slices white bread
Preparation steps
Thinly slice 1 orange peel. Remove peel from other orange and slice flesh. Peel and thinly slice potatoes and onions. Peel and mince garlic and set aside. Rinse mushrooms. Heat 2 tablespoons oil in a pan, sauté vegetables and orange peel.
Blanch tomatoes, rinse, peel, remove seeds and coarsely chop the flesh. Cut artichoke hearts in half and mix with tomatoes, spices, white wine and sauteed vegetables in a large pot. Simmer over medium heat for 20 minutes. Cut fish fillets into pieces, add to pot and cook for another 8 minutes.
Pluck parsley leaves from stalks and mince. Mix with garlic and 1 tablespoon olive oil. Distribute parsley paste on bread and toast under the broiler until crispy. Remove bay leaves and orange peels from soup. Season with salt and pepper and serve soup with bread.
