Hearty Diet Recipe
Italian Fish Stew
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
310
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 310 cal. | (15 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 50.2 μg | (84 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 12.9 mg | (108 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 113 μg | (38 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 64 mg | (67 %) | ||
| Potassium | 1,393 mg | (35 %) | ||
| Calcium | 118 mg | (12 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 350 μg | (175 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 224 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Cod (ready to cook, skinless)
- 400 grams potatoes
- 1 onion
- 2 garlic cloves
- 3 Tbsps vegetable oil
- 1 can peeled Tomatoes (600 grams)
- 60 grams dried Tomatoes (in oil)
- 300 grams white Beans (canned)
- ½ tsp Sambal oelek
- salt
- freshly ground peppers
- 2 Tbsps freshly chopped parsley
Preparation steps
1.
Rinse fish fillets, pat dry and cut into bite-sized pieces. Peel potatoes, rinse and cut into small pieces. Peel onion and garlic cloves. Heat 1 tablespoon of oil in a large pot and saute onion with garlic and potatoes. Add broth and cook potatoes, covered, for about 20 minutes.
2.
Add canned tomatoes, drained beans, sambal oelek and dried tomatoes along with their oil. Bring to a boil, add fish pieces and simmer for 5-8 minutes or until fish is done. Season stew with salt and pepper. Place into bowls and garnish with parsley. Serve with fresh bread.
