South Italian Fish Bake

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South Italian Fish Bake
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
759
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie759 cal.(36 %)
Protein61 g(62 %)
Fat50 g(43 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage2.6 g(9 %)
Vitamin A1.3 mg(163 %)
Vitamin D12.3 μg(62 %)
Vitamin E4.8 mg(40 %)
Vitamin K15.4 μg(26 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.5 mg(45 %)
Niacin38.6 mg(322 %)
Vitamin B₆1.5 mg(107 %)
Folate100 μg(33 %)
Pantothenic acid2.4 mg(40 %)
Biotin8.8 μg(20 %)
Vitamin B₁₂11.6 μg(387 %)
Vitamin C32 mg(34 %)
Potassium1,445 mg(36 %)
Calcium129 mg(13 %)
Magnesium165 mg(55 %)
Iron3.9 mg(26 %)
Iodine141 μg(71 %)
Zinc0.7 mg(9 %)
Saturated fatty acids12.6 g
Uric acid515 mg
Cholesterol189 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
¼ cup olive oil
4 ½ cups Tuna steak (evenly cubed)
2 cups canned Tomatoes
cup dry white wine
2 large potatoes (peeled and finely diced)
1 large onion (chopped)
2 cloves garlic cloves (minced)
cup frozen peas (thawed)
salt
peppers
How healthy are the main ingredients?
Tomatoolive oilgarlic clovepotatoonionsalt

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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