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Tomato stew with monkfish
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Preparation:
1 hr 30 min.
Preparation
Calories:
302
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 302 cal. | (14 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.6 g | (5 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 5.5 μg | (28 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 38 μg | (63 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 12 mg | (100 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 5 μg | (167 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 823 mg | (21 %) | ||
| Calcium | 70 mg | (7 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 69 μg | (35 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 345 mg | |||
| Cholesterol | 63 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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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
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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