White Fish with Vegetable Stew
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 30 min.
Preparation
Calories:
819
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 819 cal. | (39 %) | ||
| Protein | 50 g | (51 %) | ||
| Fat | 57 g | (49 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.7 g | (22 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 37.9 μg | (63 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 18.1 mg | (151 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 114 μg | (38 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 14.8 μg | (33 %) | ||
| Vitamin B₁₂ | 2.8 μg | (93 %) | ||
| Vitamin C | 62 mg | (65 %) | ||
| Potassium | 1,616 mg | (40 %) | ||
| Calcium | 377 mg | (38 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 481 μg | (241 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 30.3 g | |||
| Uric acid | 315 mg | |||
| Cholesterol | 146 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
Preparation steps
1.
First make the ratatouille. Heat the oil in a pan and add the onion, frying until soft and light gold. Add the aubergines, coat thoroughly in the oil and cook for a further two minutes. Add the courgettes and stir through, then repeat with the garlic and peppers.
2.
Add the coriander seeds and season and cook very gently for around 40 minutes. Add the tomatoes, breaking them down gently into the pan and cook very gently for another 30 minutes until the vegetables are soft. Stir in the basil and set aside.
3.
Meanwhile for the polenta, bring 1.7 litres water to the boil and add salt. Slowly whisk in the polenta. As soon as it comes to the boil it will start to blip, so cover with a lid and turn the heat down to minimum.
4.
Cook for 30 minutes, stirring every 3-4 minutes, making sure you push the spoon into all sides of the pan. After 30 minutes add a little more water until the consistency is like thickly whipped cream. Cook for another 10-15 minutes. Remove the pan from the heat and stir in the butter and Parmesan. Season and keep warm.
5.
Preheat the oven to 200°C (180 fan) | 400°F | gas 6. Heat the oil in a frying pan, season the cod and sear on all sides in the pan. Transfer to a baking sheet and cook in the oven for 7-10 minutes until just flaking.
6.
To serve, spoon some of the ratatouille onto a plate and top with a cod fillet. Serve the warm polenta on the side.
