Potato Stew with Fish

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Potato Stew with Fish
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
533
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie533 cal.(25 %)
Protein44 g(45 %)
Fat17 g(15 %)
Carbohydrates42 g(28 %)
Sugar added0 g(0 %)
Roughage3.7 g(12 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E4.1 mg(34 %)
Vitamin K26 μg(43 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.9 mg(82 %)
Niacin18 mg(150 %)
Vitamin B₆1.1 mg(79 %)
Folate62 μg(21 %)
Pantothenic acid1.1 mg(18 %)
Biotin2.5 μg(6 %)
Vitamin B₁₂5.2 μg(173 %)
Vitamin C58 mg(61 %)
Potassium1,851 mg(46 %)
Calcium42 mg(4 %)
Magnesium117 mg(39 %)
Iron3.2 mg(21 %)
Iodine143 μg(72 %)
Zinc1.2 mg(15 %)
Saturated fatty acids3.1 g
Uric acid47 mg
Cholesterol120 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
800 grams fish fillets (such as cod, tuna or swordfish)
salt
freshly ground peppers
2 onions
4 garlic cloves
2 red chili peppers
½ bunch parsley
1 kilogram potatoes
5 Tbsps olive oil
1 tsp sweet ground paprika
1 sm can Saffron (0.2 grams)
½ tsp Caraway
125 milliliters white wine
250 milliliters Vegetable broth (instant)
How healthy are the main ingredients?
potatoolive oilparsleysaltoniongarlic clove

Preparation steps

1.

Rinse fish fillets in cold water, pat dry, cut into bite-sized pieces and season with salt and pepper.

2.

Peel onions and cut into strips. Peel garlic cloves and finely chop. Rinse chile peppers, cut lengthwise, remove seeds, remove the white inner skin and finely chop. Rinse the parsley, pat dry and chop coarsely.

3.

Peel potatoes, cut into quarters and parboil in boiling salted water for about 15 minutes. Heat the oil in a saucepan and sauté the onion strips over low heat for about 5 minutes. Stir in garlic, chile peppers, paprika, saffron, caraway seeds and bay leaf. Simmer all of the vegetables for about 5 minutes. Pour in white wine and broth and season with salt and pepper. Add the potatoes and parsley to the saucepan. Place the fish pieces on top, cover and cook over low heat about 10 minutes. Serve in bowls.