Middle Eastern Potato and Fish Stew
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr
Ready in
Calories:
354
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 354 cal. | (17 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 38.4 μg | (64 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 11.7 mg | (98 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 2.9 μg | (6 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 54 mg | (57 %) | ||
| Potassium | 1,277 mg | (32 %) | ||
| Calcium | 57 mg | (6 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 88 μg | (44 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 42 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams new potatoes
- 2 Tomatoes
- 1 onion
- 3 garlic cloves
- 4 Tbsps olive oil
- 1 tsp ground paprika (sweet)
- 1 tsp Harissa powder
- 1 tsp Cumin (ground)
- 1 l Vegetable broth
- salt
- freshly ground peppers
- 500 grams white fish fillets (such as redfish)
- 1 lemon (juice)
- 1 handful parsley
- 1 handful mint
Preparation steps
1.
Wash and halve potatoes or cut into thick slices. Rinse, core and cut tomatoes into small cubes. Peel and finely chop onion and garlic. In a pot, cook onion and garlic in hot oil until translucent. Sprinkle with paprika, harissa, and cumin and cook briefly. Add broth, potatoes and tomatoes. Season with salt and pepper. Cover and simmer about 20 minutes over low heat. Rinse fish, pat dry and sprinkle with lemon juice. Rinse parsley and mint, shake dry and chop finely leaves.
2.
Place fish on potatoes. Cover and simmer until cooked through, 10-15 minutes. Stir in parsley and mint and season with salt and pepper.
