North African Fish Stew
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 3 h. 15 min.
Ready in
Calories:
579
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 579 cal. | (28 %) | ||
| Protein | 56 g | (57 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.2 g | (27 %) |
more nutritional values
| Vitamin A | 2.3 mg | (288 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 13 mg | (108 %) | ||
| Vitamin K | 67.6 μg | (113 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 1.3 mg | (118 %) | ||
| Niacin | 20.3 mg | (169 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 117 μg | (39 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 12.1 μg | (27 %) | ||
| Vitamin B₁₂ | 6.6 μg | (220 %) | ||
| Vitamin C | 181 mg | (191 %) | ||
| Potassium | 1,973 mg | (49 %) | ||
| Calcium | 98 mg | (10 %) | ||
| Magnesium | 134 mg | (45 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 166 μg | (83 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 96 mg | |||
| Cholesterol | 167 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 cloves garlic cloves (roughly chopped)
- 1 chili pepper (deseeded if desired and roughly chopped)
- 1 handful cilantro (leaves roughly chopped)
- 1 tsp salt
- 1 tsp Cumin
- 6 Tbsps olive oil
- ½ lemon (juice)
- 4 cups white fish fillets (e. g. haddock, cod, cut into bite-sized pieces)
- 1 onion (finely diced)
- 2 carrots (cut into fairly large chunks)
- 1 ⅔ cups Sweet potato (diced)
- ½ preserved lemon (finely chopped)
- 1.333 cups fish stock
- 1 Zucchini (cut into approx 1 cm slices)
- 2 Bell pepper (red and yellow, roughly diced)
Preparation steps
1.
Put the garlic, chilli, coriander, salt, cumin, 3 tbsp oil and the lemon juice in a mortar and crush to a paste. Put around 1 tsp of the paste to one side, and rub the remaining paste into the fish pieces. Cover and leave to marinate in the refrigerator for around 2 hours.
2.
Heat the remaining oil in a tagine and fry the onion, carrots and sweet potatoes for approx. 5 minutes.
3.
Add the chopped lemon, the reserved marinade and the fish stock and simmer gently for 15-20 minutes.
4.
Add the courgette, peppers and fish and cook for a further 5-7 minutes until the fish is soft and cooked through. Season to taste with salt and ground black pepper and serve.
