Presure Cooker Tuna and Vegetable Stew

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Presure Cooker Tuna and Vegetable Stew
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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
660
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie660 cal.(31 %)
Protein47 g(48 %)
Fat36 g(31 %)
Carbohydrates34 g(23 %)
Sugar added0 g(0 %)
Roughage7.7 g(26 %)
Vitamin A1 mg(125 %)
Vitamin D7.3 μg(37 %)
Vitamin E10 mg(83 %)
Vitamin K43.3 μg(72 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.5 mg(45 %)
Niacin28.3 mg(236 %)
Vitamin B₆1.7 mg(121 %)
Folate196 μg(65 %)
Pantothenic acid2.6 mg(43 %)
Biotin14.2 μg(32 %)
Vitamin B₁₂7.4 μg(247 %)
Vitamin C287 mg(302 %)
Potassium1,984 mg(50 %)
Calcium151 mg(15 %)
Magnesium171 mg(57 %)
Iron4.7 mg(31 %)
Iodine92 μg(46 %)
Zinc1.5 mg(19 %)
Saturated fatty acids8.4 g
Uric acid401 mg
Cholesterol141 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
1 onion (chopped)
1 clove garlic cloves (chopped)
4 Tbsps olive oil
2 Tbsps tomato puree
1 tsp paprika
1 ⅔ cups fish stock
1 cup Sieved Tomatoes
4 cups waxy potatoes (diced)
4 Bell pepper (red and green, diced)
2 Tomatoes (diced)
2 ⅔ cups fresh Tuna (chopped)
2 Tbsps mixed Fresh herbs (e. g. basil, oregano, thyme, chopped)
How healthy are the main ingredients?
TunapotatoTomatoolive oilgarlic cloveonion

Preparation steps

1.
Fry the onion and garlic in a hot pressure cooker. Add the tomato purée and the paprika, fry for a few minutes, then add the fish stock and the sieved tomatoes.
2.
Add the potatoes, peppers and tomatoes and close the cooker. Heat until the first ring is visible. Maintain the temperature and cook for around 10 minutes.
3.
Ass soon as the pressure has been fully released, run the pot under cold water. Add the fish and return to the heat until cooked. Stir in the herbs and season to taste with salt, ground black pepper and paprika.

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