Mediterranean Fish Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 671 cal. | (32 %) | ||
| Protein | 93 g | (95 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.7 g | (29 %) |
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 21.8 μg | (109 %) | ||
| Vitamin E | 12 mg | (100 %) | ||
| Vitamin K | 71.2 μg | (119 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 1.5 mg | (136 %) | ||
| Niacin | 32.3 mg | (269 %) | ||
| Vitamin B₆ | 1.7 mg | (121 %) | ||
| Folate | 197 μg | (66 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 27.6 μg | (61 %) | ||
| Vitamin B₁₂ | 32.4 μg | (1,080 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 3,074 mg | (77 %) | ||
| Calcium | 388 mg | (39 %) | ||
| Magnesium | 256 mg | (85 %) | ||
| Iron | 13.8 mg | (92 %) | ||
| Iodine | 542 μg | (271 %) | ||
| Zinc | 7.6 mg | (95 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 755 mg | |||
| Cholesterol | 888 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 500 grams fish fillets (with skin; such as: red mullet, scorpion fish, sea bass)
- 1 kilogram mussels (clams)
- 6 Cuttlefish
- 4 King prawn
- 1 carrot
- 1 Fennel
- 2 scallions
- 1 Celery
- 1 Red onion
- 2 garlic cloves
- 3 Tbsps olive oil
- 1 Red chili pepper
- 1 sm can Saffron
- 1 Tbsp Tomato paste
- 100 milliliters dry white wine
- 250 milliliters fish stock
- 250 grams happened Tomatoes
- salt
- freshly ground peppers
- lemon juice
- 8 black, pitted Olives
- Basil (for garnish)
Preparation steps
Rinse fillets and pat dry. Rinse clams. Wash cuttlefish and king prawns and drain.
Rinse vegetables and peel if necessary. Dice into about 1 cm (approximately 1/3 inch) cubes. Peel and chop garlic. Rinse chili, cut lengthwise, remove seeds and ribs and mince. Heat oil in a saucepan, sauté vegetables and garlic. Add chili, saffron and tomato paste. Deglaze with white wine, bring to a boil and reduce by half. Add chicken stock and tomato puree. Bring to a boil again and allow to simmer for 10-15 minutes. Add more stock if needed. Season with salt and lemon juice.
Season fish fillets with pepper, cut into bite-sized pieces and add to pot. Also add clams, cuddlefish, king prawns and olives. Cook for 6-8 minutes. Remove shells that have not opened after cooking.
Season with salt and pepper and garnish with basil.
Serve with toasted bread, if desired.
