Eat Smarter USA | Eat Healthy. Live Smarter.

Ingredients

for
4
Print
Tuscan Fish Stew

Tuscan Fish Stew

45 min., ready in 1 hr 35 min.
Time:
477
calories
Calories:
Health Score:
87 / 100
Ingredientsfor  
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
How healthy are the main ingredients?
TomatoCeleryparsleycarrotoniongarlic clove
Preparation
1.

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.

2.

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.

3.

Add fish to in the tomato sauce, pour in half of the prepared fish broth and cook for 10 minutes over low heat.

4.

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.

5.

Serve the fish stew in bowls. Garnish as desired with toasted slices of white bread.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie477 cal.(23 %)
Protein60 g(61 %)
Fat14 g(12 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage3.2 g(11 %)
Ausgabe 02/24

Lust auf noch mehr kulinarische Highlights? Für nur 19,60 Euro im Jahr erhalten Sie 4 Magazine direkt nach Hause. In der aktuellen Ausgabe nehmen wir die 100 gängigsten Ernährungsmythen unter die Lupe. Neben 77 Schlank-Rezepten geben unsere Expert:innen die genialsten Tipps, wie Sie Ihre Darmflora ins Gleichgewicht bringen, das Bauchfett wieder loswerden und mit mehr Achtsamkeit besser schlafen.