Potato Stew with Fish
Nutritional values
(Percentage of daily recommendation)
| Calorie | 533 cal. | (25 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.7 g | (12 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 26 μg | (43 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 18 mg | (150 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 2.5 μg | (6 %) | ||
| Vitamin B₁₂ | 5.2 μg | (173 %) | ||
| Vitamin C | 58 mg | (61 %) | ||
| Potassium | 1,851 mg | (46 %) | ||
| Calcium | 42 mg | (4 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 143 μg | (72 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 47 mg | |||
| Cholesterol | 120 mg | |||
| Complete sugar | 4 g |
Ingredients
- 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)
Preparation steps
Rinse fish fillets in cold water, pat dry, cut into bite-sized pieces and season with salt and pepper.
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.
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.
