Italian Fish Bake
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
4 h. 30 min.
Preparation
Calories:
570
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 570 cal. | (27 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
more nutritional values
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 8.2 μg | (41 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 23 μg | (38 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 26.8 mg | (223 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 96 μg | (32 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 7.7 μg | (257 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,299 mg | (32 %) | ||
| Calcium | 109 mg | (11 %) | ||
| Magnesium | 126 mg | (42 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 97 μg | (49 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 8.8 g | |||
| Uric acid | 365 mg | |||
| Cholesterol | 126 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ¼ cup olive oil
- 3 cups Tuna steak (diced)
- 2 onions (sliced)
- 2 large potatoes (peeled and finely diced)
- 2 large carrots (peeled and finely diced)
- 2 cups canned Tomatoes
- 1 cup vegetable stock
- ½ cup dry white wine
- ⅔ cup frozen peas (thawed)
- salt
- peppers
Product recommendation
Suggested variation 1; add 400 g / 14 oz / 2 cups canned, drained cannellini beans to the slow cooker before cooking.
Suggested variation 2; replace the peas with 55 g / 2 oz / 1/3 cup drained baby capers.
Preparation steps
1.
Heat the olive oil in a large casserole dish set over a moderate heat until hot.
2.
Season the tuna and flash-fry in batches until lightly coloured all over before moving to a slow cooker.
3.
Reduce the heat under the dish and add the onions, potatoes, carrots and a little seasoning.
4.
Saute for a few minutes, stirring occasionally, before deglazing with the white wine. Let it reduce by half before adding the stock, chopped tomatoes and peas.
5.
Pour into the slow cooker and cover with a lid. Cook on a medium setting for 4 hours.
6.
Adjust the seasoning to taste after 4 hours before spooning into a baking dish for presentation.
7.
Serve immediately.
