Tuscan Fish Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 477 cal. | (23 %) | ||
| Protein | 60 g | (61 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 8.6 μg | (43 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 45.3 μg | (76 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 20.8 mg | (173 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 15.4 μg | (34 %) | ||
| Vitamin B₁₂ | 15.4 μg | (513 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 1,762 mg | (44 %) | ||
| Calcium | 134 mg | (13 %) | ||
| Magnesium | 148 mg | (49 %) | ||
| Iron | 6.6 mg | (44 %) | ||
| Iodine | 273 μg | (137 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 301 mg | |||
| Cholesterol | 404 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 600 grams mixed fish fillets (monkfish, red mullet, cod, wolffish, ready to cook, skinless)
- 200 grams small Cuttlefish
- 400 grams mussels
- 1 stick Celery
- 1 carrot
- 1 onion
- 2 garlic cloves
- 700 milliliters fish stock
- olive oil
- 1 shallot
- 400 grams Tomatoes
- 250 milliliters dry white wine
- salt
- freshly ground peppers
- ½ bunch smooth parsley
Preparation steps
Rinse the fish, pat dry and cut into bite-sized pieces. Dice squid, if desired. Rinse the mussels thoroughly, debeard and discard open shells. Rinse the celery, peel carrot, onion and 1 clove of garlic and chop. Simmer vegetables for 30 minutes with the fish stock in a pot. Then pour through a fine sieve and set aside.
Heat 4 tablespoons olive oil in a large saucepan. Peel shallot and remaining garlic cloves, cut into small pieces and fry with the squid. Scald the tomatoes, rinse in cold water, peel, remove seeds, chop and add to the pan. Add wine, simmer for 15 minutes and season with salt and pepper.
Add fish to in the tomato sauce, pour in half of the prepared fish broth and cook for 10 minutes over low heat.
Add the mussels and the remaining broth and cook for 6 minutes. Add squid and mix well. Chop the parsley finely and sprinkle over stew. Season with salt and pepper.
Serve the fish stew in bowls. Garnish as desired with toasted slices of white bread.
