Squid and Tomato Stew with Couscous
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
399
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 399 cal. | (19 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 24.5 μg | (41 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 10.2 mg | (85 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 18.7 μg | (42 %) | ||
| Vitamin B₁₂ | 6.8 μg | (227 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 888 mg | (22 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 260 mg | |||
| Cholesterol | 351 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 500 grams fresh Squid tentacle (ready to cook, cleaned)
- 400 grams ripe Tomatoes
- 1 organic lemon
- 2 garlic cloves
- ½ bunch parsley
- 250 grams Couscous (Instant)
- 500 milliliters Vegetable broth
- 2 Tbsps olive oil
- 100 milliliters fish stock
- salt
- freshly ground peppers
Preparation steps
1.
Rinse squid tubes, pat dry and cut into strips. Blanch tomatoes in hot water, rinse in cold water and peel, quarter and remove seeds, cut into strips. Rinse lemon in hot water, grate zest and squeeze juice.
2.
Peel garlic and chop finely. Rinse parsley, shake dry and finely chop leaves. Place couscous into a bowl and add hot broth. Swell for about 10 minutes and loosen with a fork.
3.
Heat oil in a pan and saute garlic until translucent. Add squid strips and saute briefly, add tomatoes. Deglaze pan with lemon juice, add broth and season with salt and pepper. Simmer for about 5-8 minutes on medium heat. Place couscous into bowls, top with squid stew and sprinkle with parsley and lemon zest. Serve.
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