Fish Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 222 cal. | (11 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.6 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 43.6 μg | (73 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 6.7 μg | (15 %) | ||
| Vitamin B₁₂ | 2.9 μg | (97 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 955 mg | (24 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 81 μg | (41 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 73 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 6 g |
Ingredients
Preparation steps
Trim the leeks, rinse and thinly slice. Rinse the zucchini, trim and cut into bite-sized pieces. Rinse the peppers, cut into quarters, remove the stems, seeds and pith and cut into bite-sized pieces. Peel the garlic and chop finely.
Heat the olive oil in a large pan and sauté the leeks until tender. Add the zucchini, peppers and garlic and season with salt and pepper. Sauté for 5 minutes. Chop the canned tomatoes coarsely and to the pan along with the juice. Simmer for 10 minutes. Rinse the fish, pat dry and cut into bite-sized pieces. Add to the pan and simmer for 3-5 minutes over low heat. Stir in the olives and season with salt and pepper. Coarsely chop the basil leaves and sprinkle over the stew before serving.
Serve with bread, if desired.
