South Italian Fish Bake
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
759
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 759 cal. | (36 %) | ||
| Protein | 61 g | (62 %) | ||
| Fat | 50 g | (43 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.6 g | (9 %) |
more nutritional values
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 12.3 μg | (62 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 15.4 μg | (26 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 38.6 mg | (322 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 11.6 μg | (387 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 1,445 mg | (36 %) | ||
| Calcium | 129 mg | (13 %) | ||
| Magnesium | 165 mg | (55 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 141 μg | (71 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 12.6 g | |||
| Uric acid | 515 mg | |||
| Cholesterol | 189 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ¼ cup olive oil
- 4 ½ cups Tuna steak (evenly cubed)
- 2 cups canned Tomatoes
- ⅔ cup dry white wine
- 2 large potatoes (peeled and finely diced)
- 1 large onion (chopped)
- 2 cloves garlic cloves (minced)
- ⅔ cup frozen peas (thawed)
- salt
- peppers
Preparation steps
1.
Pre-heat the oven to 180°C | 350F | gas 4.
2.
Heat the olive oil in a large casserole dish set over a medium heat. Sweat the onion and garlic for 5 minutes, stirring occasionally, then add the potato and continue to cook over a medium heat for 5
3.
minutes.
4.
Add the wine and let it reduce by half. Add the chopped tomatoes, tuna steak and bay leaf.
5.
Cover loosely with aluminium foil and bake for 10 minutes.
6.
Remove from the oven and stir through the peas. Cover again with aluminium foil and leave to rest for 5 minutes.
7.
Adjust the seasoning to taste, then discard the bay leaf. Spoon into a serving dish and serve immediately.
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