Southern Spanish Fish Stew
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 2 h. 35 min.
Ready in
Calories:
291
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 291 cal. | (14 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 7.2 mg | (60 %) | ||
| Vitamin K | 28.1 μg | (47 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.2 mg | (93 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 12.1 μg | (27 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 149 mg | (157 %) | ||
| Potassium | 1,101 mg | (28 %) | ||
| Calcium | 97 mg | (10 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 58 μg | (29 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 315 mg | |||
| Cholesterol | 65 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3.333 cups Monkfish (or sea bream, cleaned and cut into bite-size pieces)
- 1 shallot
- 2 cloves garlic cloves
- 1 chili pepper
- 1 sprig rosemary
- 4 Tbsps olive oil
- 4 Tomatoes or 250 g | 1.25 cups chopped tomatoes (tin)
- 2 Bell pepper
- 1 Tbsp Basil
- 4 sprigs thyme
- 1 ⅔ cups Tomato juice
- ⅞ cup Fish broth
- salt
- freshly ground Black pepper
- Tabasco sauce
Preparation steps
1.
Wash the monk fish fillets and pat dry. Cut into bite-size pieces. Peel the shallot and the garlic, finely chop the garlic and roughly chop the scallion. Wash the chilli and cut into thin rings. Remove some of the rosemary needles and finely chop. Mix with the oil, chilli, garlic and fish and leave for about 2 hours to marinate.
2.
Wash the tomatoes, halve and chop. Wash the bell peppers, halve, de-seed and chop. Finely chop the basil and thyme leaves. Save some of the leaves for the garnish.
3.
Take the fish out of the marinade and fry in a skillet until golden brown, then remove. Heat the marinade in a large pan and sauté the shallots. Add the pepper, the tomatoes and pour in the tomato juice and the fish broth. Simmer gently for about 20 minutes. Mix in the chopped herbs and season to taste with salt, pepper and tabasco sauce. Place the fish in the soup and warm, then garnish with the remaining herbs and serve.
