Layered Fish and Shellfish Stew

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Layered Fish and Shellfish Stew
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
486
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie486 cal.(23 %)
Protein58 g(59 %)
Fat21 g(18 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage2.2 g(7 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.2 μg(1 %)
Vitamin E14.1 mg(118 %)
Vitamin K20.3 μg(34 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂1.2 mg(109 %)
Niacin20.4 mg(170 %)
Vitamin B₆1 mg(71 %)
Folate68 μg(23 %)
Pantothenic acid0.3 mg(5 %)
Biotin4.4 μg(10 %)
Vitamin B₁₂7.1 μg(237 %)
Vitamin C24 mg(25 %)
Potassium1,341 mg(34 %)
Calcium58 mg(6 %)
Magnesium109 mg(36 %)
Iron1.5 mg(10 %)
Iodine199 μg(100 %)
Zinc1.1 mg(14 %)
Saturated fatty acids3.5 g
Uric acid68 mg
Cholesterol201 mg
Complete sugar4 g

Ingredients

for
8
Ingredients
2 kilograms mixed Fish (Sardines, sea bass, etc.) at will
700 grams Tomatoes
2 onions
4 garlic cloves
1 bunch parsley
l vegetable oil
2 Tbsps Vinegar
1 red chili pepper
2 bay leaves
salt
freshly ground peppers
300 grams shrimp
150 grams day-old Baguette
How healthy are the main ingredients?
Tomatoparsleyoniongarlic clovesalt

Preparation steps

1.

Rinse fish, pat dry and season with salt. Blanch the tomatoes in a pot of boiling water for 10 seconds. Drain, rinse with cold water, peel and coarsely chop. Peel the onions and garlic, thinly slice the onion and finely chop the garlic. Rinse the parsley, shake dry and chop coarsely.

2.

Heat 2 tablespoons oil in a skillet and saute the onions, garlic, tomatoes and half of the parsley until the onions are soft. Rinse the chile, slit lengthwise, remove the seeds and white ribs and finely chop.

Deglaze the pan with vinegar. Add bay leaves and chile and simmer, stirring occasionally for 15 minutes. Cut the fish into large cubes, leave the sardines whole.

3.

Layer the fish and tomato mixture in a skillet, seasoning each layer with salt and pepper, sprinkling with parsley and drizzling with oil and reserving the shrimp for the final layer.

Cut the bread into thin slices. Top the dish with the shrimp, cover with bread and drizzle oil over the top. Cover and simmer gently until the fish is just cooked through, about 30 minutes.Sprinkle the remaining parsley over the top and serve from the pan.