Spicy Fish Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 366 cal. | (17 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 64.1 μg | (107 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 17.1 mg | (143 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 129 μg | (43 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 13.2 μg | (29 %) | ||
| Vitamin B₁₂ | 4.5 μg | (150 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 1,676 mg | (42 %) | ||
| Calcium | 191 mg | (19 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 331 μg | (166 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 260 mg | |||
| Cholesterol | 165 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 1 shallot
- 1 garlic clove
- 2 centimeters fresh ginger
- 1 Red chili pepper
- 1 bunch Soup vegetables
- 3 Tomatoes
- 150 milliliters dry white wine
- 650 milliliters fish stock
- salt
- freshly ground peppers
- 2 yellow onion
- 4 Red mullet fillets (ready to cook)
- 300 grams white fish fillets (ready to cook, skinless, z. B. haddock, cod)
- 1 splash lemon juice
- 1 Tbsp butter
- 2 Tbsps freshly chopped parsley
Preparation steps
Peel and finely chop the shallot, garlic and ginger, Rinse the chile, halve lengthwise, remove seeds and finely chop the chile. Rinse the soup vegetables and cut into small cubes. Blanch the tomatoes in a pot of boiling water for 10 seconds. Peel, quarter, core and chop. In a saucepan heat the oil and saute the shallots and garlic until translucent. Add the soup vegetables, ginger, chile and tomatoes, sauté briefly and add the wine. Add the stock, salt and pepper and let simmer over medium heat for 20 minutes.
Meanwhile peel the onions and cut into rings. Rinse the fish fillets, pat dry and cut (except for the mullets) into bite-size pieces. Transfer the soup to a food processor and puree to a coarse consistency. Add salt, pepper and lemon juice. Place the whole fish fillets and the bite-size pieces in the soup and simmer until just cooked through, 5-6 minutes. Melt the butter in a pan, add the onion and cook until translucent. Pour the soup in bowls and serve garnished with onion rings and sprinkled with parsley.
