Portuguese Style Fish Stew
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
466
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 466 cal. | (22 %) | ||
| Protein | 57 g | (58 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.8 g | (26 %) |
more nutritional values
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 3.9 μg | (20 %) | ||
| Vitamin E | 7.4 mg | (62 %) | ||
| Vitamin K | 88.3 μg | (147 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 22.1 mg | (184 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 223 μg | (74 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 21.3 μg | (47 %) | ||
| Vitamin B₁₂ | 5.6 μg | (187 %) | ||
| Vitamin C | 89 mg | (94 %) | ||
| Potassium | 2,244 mg | (56 %) | ||
| Calcium | 270 mg | (27 %) | ||
| Magnesium | 184 mg | (61 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 344 μg | (172 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 531 mg | |||
| Cholesterol | 289 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 onion
- 2 garlic cloves
- 2 tsps olive oil
- 2 stalks Leeks
- 200 grams carrots
- 500 grams potatoes
- ½ organic lemon (Zest and juice)
- 6 peppercorns
- 6 Coriander
- 3 bay leaves
- 400 grams Tomatoes (in a can)
- 600 milliliters fish stock
- 150 milliliters dry white wine
- 450 grams Cod
- 6 Sardine (gutted and headless)
- 200 grams Cuttlefish
- 200 grams shrimp
- salt
- peppers
Preparation steps
1.
Peel onion and garlic, chop finely and fry in olive oil. Rinse leeks, carrots and potatoes, peel potatoes and cut everything into bite size pieces. Add vegetable pieces to onions, sauté for 5 minutes and add lemon zest and juice, coriander seeds, peppercorns, bay leaves, chopped tomatoes, fish stock and wine.
2.
Bring stew to boil and simmer for about 30 minutes over low heat.
Rinse fish, squid, shrimp and sardines and pat dry. Dice cod, cut squid into small pieces and add seafood to stew. Cover pot, let stew simmer for about 12 minutes, season with salt and pepper and serve in pot.
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