Tomato Stew with Monkfish

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Tomato Stew with Monkfish
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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 30 min.
Preparation
Calories:
302
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie302 cal.(14 %)
Protein39 g(40 %)
Fat15 g(13 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage1.6 g(5 %)
Vitamin A0.1 mg(13 %)
Vitamin D5.5 μg(28 %)
Vitamin E4.9 mg(41 %)
Vitamin K38 μg(63 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin12 mg(100 %)
Vitamin B₆0.5 mg(36 %)
Folate61 μg(20 %)
Pantothenic acid1 mg(17 %)
Biotin8.8 μg(20 %)
Vitamin B₁₂5 μg(167 %)
Vitamin C23 mg(24 %)
Potassium823 mg(21 %)
Calcium70 mg(7 %)
Magnesium89 mg(30 %)
Iron1.4 mg(9 %)
Iodine69 μg(35 %)
Zinc1.5 mg(19 %)
Saturated fatty acids2.3 g
Uric acid345 mg
Cholesterol63 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
20 grams dried Porcini mushroom
1 kilogram Monkfish
1 garlic clove
1 onion
1 bunch parsley
2 Anchovy fillet
3 Tomatoes
4 peeled almonds
5 Tbsps olive oil
salt
peppers
How healthy are the main ingredients?
olive oilPorcini mushroomparsleygarlic cloveonionTomato

Preparation steps

1.

Soak porcini for 1 hour in warm water, rinse well and cut into small pieces. Peel onion and garlic and chop finely. Rinse and shake dry parsley, pluck off leaves and cut into thin strips. Rinse anchovy fillets and chop finely.

2.

Blanch tomatoes in hot water, rinse in cold water and peel. Quarter and remove seeds, chop coarsely. Chop almonds finely. Heat olive oil in a pan and saute onion and garlic for a few minutes. Add half  of parsley and tomatoes, simmer for 10 minutes on low heat.

3.

Add porcini mushrooms, almonds and anchovies. Rinse fish, pat dry and cut into bite-sized pieces, add to tomatoes and simmer for about 15 minutes. Season with salt and pepper and sprinkle with remaining parsley. Serve. 

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