Provencal Fish Stew

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Provencal Fish Stew
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Health Score:
87 / 100
Difficulty:
advanced
Difficulty
Preparation:
1 hr
Preparation
Calories:
477
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie477 cal.(23 %)
Protein50 g(51 %)
Fat13 g(11 %)
Carbohydrates34 g(23 %)
Sugar added0 g(0 %)
Roughage7.1 g(24 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.1 μg(1 %)
Vitamin E6.1 mg(51 %)
Vitamin K30.1 μg(50 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂1.1 mg(100 %)
Niacin19.4 mg(162 %)
Vitamin B₆1.3 mg(93 %)
Folate140 μg(47 %)
Pantothenic acid1.6 mg(27 %)
Biotin14.5 μg(32 %)
Vitamin B₁₂5.6 μg(187 %)
Vitamin C101 mg(106 %)
Potassium2,155 mg(54 %)
Calcium113 mg(11 %)
Magnesium141 mg(47 %)
Iron4 mg(27 %)
Iodine140 μg(70 %)
Zinc1.2 mg(15 %)
Saturated fatty acids2.7 g
Uric acid116 mg
Cholesterol146 mg
Complete sugar14 g

Ingredients

for
4
Ingredients
36 ozs ripe Tomatoes
1 yellow onion
1 garlic clove
18 ozs predominantly waxy potatoes
3 Tbsps olive oil
1 splash dry Vermouth
14 ozs fish stock
salt
cayenne pepper
1 Organic orange
1 bunch thyme
1 sprig rosemary
28 ozs mixed Fish (such as halibut, cod, perch)
How healthy are the main ingredients?
Tomatopotatoolive oilthymerosemarygarlic clove

Preparation steps

1.

Carve the tomatoes crosswise, blanch for 1 minute in boiling water, drain and let cool. Peel the tomatoes and dice. Peel the onion and garlic, and dice. Peel, rinse and cut the potatoes into pieces.

2.

Heat olive oil in a large saucepan and fry the onion and garlic until golden. Add the tomatoes and simmer for 3-4 minutes over high heat. Pour in the vermouth and fish stock, and add the potatoes. 

Rinse the orange in hot water, peel and squeeze the juice and pour into the soup. Cut the orange peel into pieces and together with the herbs into the soup. Season the soup with salt and cayenne pepper. Cover the saucepan and cook for about 20-25 minutes.

3.

Rinse the fish, cut into serving pieces and pat dry. Add the fish into the soup and bring to a boil again. Reduce the heat and let the fish cook for about 15-20 minutes. Gently lift the fish with a skimmer from the soup and boil the soup again. Sseason with salt and pepper.

4.

Serve the pieces of fish in deep plates and pour the hot soup over.