Vegetable Stew with Cod
Nutritional values
(Percentage of daily recommendation)
| Calorie | 233 cal. | (11 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 25.4 μg | (42 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 15.8 mg | (132 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 115 μg | (38 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 19.5 μg | (43 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 135 mg | (142 %) | ||
| Potassium | 1,283 mg | (32 %) | ||
| Calcium | 108 mg | (11 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 362 μg | (181 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 257 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 600 grams Cod (ready to cook, skinless)
- lemon juice
- salt
- peppers
- 1 large Eggplant
- 1 garlic clove
- 2 red Bell pepper
- 300 grams button Mushroom
- 2 scallions
- 1 Tbsp vegetable oil
- 100 milliliters dry white wine
- 150 milliliters fish stock
- 100 milliliters vegetable stock
- Worcestershire sauce
- cayenne pepper
- 2 Tbsps freshly chopped Dill
Preparation steps
Rinse fish, pat dry and cut into chunks. Drizzle with lemon juice and season with salt and pepper. Rinse and dry eggplant, cut into 1 cm (approximatley 1/2 inch) cubes, season with salt and let stand briefly. Rinse off salt from eggplant and pat dry. Peel garlic and chop finely. Rinse bell peppers, halve and remove seeds and ribs, cut into strips. Clean mushrooms and slice. Rinse and dry scallions, cut into narrow rings. Heat oil in a saucepan and saute all vegetables for a few minutes, stirring occasionally. Season with salt, pepper, add wine and broth and simmer for a few seconds. Add fish and simmer on medium heat for 7-10 minutes.
Season stew with Worcesterhire sauce and cayenne pepper. Pour into warmed plates and serve sprinkled with dill.
