Italian Fish Bake

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Italian Fish Bake
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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)
Calorie570 cal.(27 %)
Protein42 g(43 %)
Fat36 g(31 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage4.3 g(14 %)
Vitamin A1.7 mg(213 %)
Vitamin D8.2 μg(41 %)
Vitamin E3.9 mg(33 %)
Vitamin K23 μg(38 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin26.8 mg(223 %)
Vitamin B₆1.1 mg(79 %)
Folate96 μg(32 %)
Pantothenic acid1.9 mg(32 %)
Biotin10.4 μg(23 %)
Vitamin B₁₂7.7 μg(257 %)
Vitamin C33 mg(35 %)
Potassium1,299 mg(32 %)
Calcium109 mg(11 %)
Magnesium126 mg(42 %)
Iron3.1 mg(21 %)
Iodine97 μg(49 %)
Zinc0.8 mg(10 %)
Saturated fatty acids8.8 g
Uric acid365 mg
Cholesterol126 mg
Complete sugar7 g

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
cup frozen peas (thawed)
salt
peppers
How healthy are the main ingredients?
Tomatoolive oilonionpotatocarrotsalt
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.

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