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Spicy Fish and Vegetable Stew

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Spicy Fish and Vegetable Stew

Spicy Fish and Vegetable Stew - Aromatic fennel and mild zucchini blend well with fish

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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
381
calories
Calories

Healthy, because

Even smarter

Nutritional values

One portion of this flavorful fish stew fulfils your full daily requirement of iodine, a powerful mineal which is very beneficial for the thyroid. 

Whole grain rice contains intestine-healthy fiber that can keep you full for a long time. 

1 serving contains
(Percentage of daily recommendation)
Calorie381 kcal(18 %)
Protein34 g(35 %)
Fat7 g(6 %)
Carbohydrates43 g(29 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A1 mg(125 %)
Vitamin D1.2 μg(6 %)
Vitamin E9.3 mg(78 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin11.3 mg(94 %)
Vitamin B₆0.6 mg(43 %)
Folate103 μg(34 %)
Pantothenic acid1.1 mg(18 %)
Biotin14.3 μg(32 %)
Vitamin B₁₂3.75 μg(125 %)
Vitamin C62 mg(65 %)
Potassium937 mg(23 %)
Calcium193 mg(19 %)
Magnesium105 mg(35 %)
Iron5.9 mg(39 %)
Iodine205 μg(103 %)
Zinc2.2 mg(28 %)
Saturated fatty acids1.1 g
Uric acid319 mg
Cholesterol106 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 tablespoon olive oil
4 ounces Long grain rice (par-boiled)
1 teaspoon Mustard seed
salt
1 Fennel bulb
1 zucchini
9 ounces Pollock
peppers
ground paprika
How healthy are the main ingredients?
Long grain riceolive oilsaltFennel bulbzucchini
Preparation

Kitchen utensils

1 Pot (with lid), 1 Cutting board, 1 Small knife, 1 Large knife, 1 Wooden spoon, 1 Teaspoon, 1 Measuring cups, 1 Paper towel

Preparation steps

1.
Spicy Fish and Vegetable Stew preparation step 1

Heat the olive oil in a pot. Cook rice and mustard seeds until toasted, then pour in approximately 1 cup of water, season with salt, and bring to a boil. Cover and cook for about 5 minutes over low heat.

2.
Spicy Fish and Vegetable Stew preparation step 2

Meanwhile, rinse and dry fennel. Halve, core and cut into narrow strips. Add fennel to the rice and continue to cook for 4-5 minutes.

3.
Spicy Fish and Vegetable Stew preparation step 3

Meanwhile, rinse and dry zucchini, halve lengthwise, and cut into approximately 1/2 inch thick slices.

4.
Spicy Fish and Vegetable Stew preparation step 4

Rinse fish, pat dry with paper towels, and cut crosswise into approximately 1 inch wide strips.

5.
Spicy Fish and Vegetable Stew preparation step 5

Add fish and zucchini to the rice mixture and cook for 4-5 minutes. Season stew with salt, pepper and paprika and serve.