Fish Stew with Tomatoes and Potatoes
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
344
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 344 cal. | (16 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 11.9 μg | (20 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 15.5 mg | (129 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 58 μg | (19 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 1,394 mg | (35 %) | ||
| Calcium | 85 mg | (9 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 463 μg | (232 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 252 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 6 Boiled potatoes
- 4 ripe Tomatoes
- 800 grams fresh Cod
- 2 Tbsps lemon juice (freshly squeezed)
- 3 tsps dried Fresh herbs (such as thyme, sage, rosemary, oregano)
- olive oil (cold pressed)
- salt
- freshly ground peppers
Preparation steps
1.
Preheat the oven to 180 ° C convection.
2.
Peel potatoes and cut into wedges. Rinse tomatoes and cut into slices. Season fish with salt and pepper and sprinkle with lemon juice. Drizzle 1-2 tablespoon of oil in an ovenproof pan. Layer fish and potatoes in the pan, cover with tomato slices. Season with salt and pepper, sprinkle with herbs and drizzle with 2 tablespoons of olive oil. Bake stew in preheated oven at 180°C (approximately 350°F) for about 20-25 minutes. Serve.
