Layered Fish and Shellfish Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 486 cal. | (23 %) | ||
| Protein | 58 g | (59 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.2 g | (7 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 14.1 mg | (118 %) | ||
| Vitamin K | 20.3 μg | (34 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 1.2 mg | (109 %) | ||
| Niacin | 20.4 mg | (170 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 4.4 μg | (10 %) | ||
| Vitamin B₁₂ | 7.1 μg | (237 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 1,341 mg | (34 %) | ||
| Calcium | 58 mg | (6 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 199 μg | (100 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 68 mg | |||
| Cholesterol | 201 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 2 kilograms mixed Fish (Sardines, sea bass, etc.) at will
- 700 grams Tomatoes
- 2 onions
- 4 garlic cloves
- 1 bunch parsley
- ⅛ 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
Preparation steps
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.
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.
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.
