Provencal Fish Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 477 cal. | (23 %) | ||
| Protein | 50 g | (51 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.1 g | (24 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 30.1 μg | (50 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 19.4 mg | (162 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 140 μg | (47 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 14.5 μg | (32 %) | ||
| Vitamin B₁₂ | 5.6 μg | (187 %) | ||
| Vitamin C | 101 mg | (106 %) | ||
| Potassium | 2,155 mg | (54 %) | ||
| Calcium | 113 mg | (11 %) | ||
| Magnesium | 141 mg | (47 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 140 μg | (70 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 116 mg | |||
| Cholesterol | 146 mg | |||
| Complete sugar | 14 g |
Ingredients
- 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)
Preparation steps
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.
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.
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.
Serve the pieces of fish in deep plates and pour the hot soup over.
