Southern Spanish Fish Stew

Name: Southern Spanish Fish Stew
Total time: 2 h 35 min
Yield: 4
Cuisine: European, Spanish
Ingredients: 3.333 cups Monkfish (or sea bream, cleaned and cut into bite-size pieces); 1 shallot; 2 cloves garlic cloves; 1 chili pepper; 1 sprig rosemary; 4 Tbsps olive oil; 4 Tomatoes or 250 g | 1.25 cups chopped tomatoes (tin); 2 Bell pepper; 1 Tbsp Basil; 4 sprigs thyme; 1.667 cups Tomato juice; 0.875 cup Fish broth; salt; freshly ground Black pepper; Tabasco sauce

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Health Score:

97 / 100

Difficulty:

easy

Difficulty

Preparation:

15 min.

Preparation

ready in 2 h. 35 min.

Ready in

Calories:

291

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	291 cal.	(14 %)
Protein	36 g	(37 %)
Fat	12 g	(10 %)
Carbohydrates	8 g	(5 %)
Sugar added	0 g	(0 %)
Roughage	3.5 g	(12 %)

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more nutritional values

Vitamin A	0.3 mg	(38 %)
Vitamin D	4 μg	(20 %)
Vitamin E	7.2 mg	(60 %)
Vitamin K	28.1 μg	(47 %)
Vitamin B₁	0.2 mg	(20 %)
Vitamin B₂	0.3 mg	(27 %)
Niacin	11.2 mg	(93 %)
Vitamin B₆	0.8 mg	(57 %)
Folate	119 μg	(40 %)
Pantothenic acid	1.1 mg	(18 %)
Biotin	12.1 μg	(27 %)
Vitamin B₁₂	4.3 μg	(143 %)
Vitamin C	149 mg	(157 %)
Potassium	1,101 mg	(28 %)
Calcium	97 mg	(10 %)
Magnesium	100 mg	(33 %)
Iron	2.5 mg	(17 %)
Iodine	58 μg	(29 %)
Zinc	1.5 mg	(19 %)
Saturated fatty acids	1.9 g
Uric acid	315 mg
Cholesterol	65 mg
Complete sugar	7 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 3.333 cups Monkfish (or sea bream, cleaned and cut into bite-size pieces); 1 shallot; 2 cloves garlic cloves; 1 chili pepper; 1 sprig rosemary; 4 Tbsps olive oil; 4 Tomatoes or 250 g | 1.25 cups chopped tomatoes (tin); 2 Bell pepper; 1 Tbsp Basil; 4 sprigs thyme; 1 ⅔ cups Tomato juice; ⅞ cup Fish broth; salt; freshly ground Black pepper; Tabasco sauce

How healthy are the main ingredients?

olive oil garlic clove thyme Basil rosemary shallot

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Preparation steps

Wash the monk fish fillets and pat dry. Cut into bite-size pieces. Peel the shallot and the garlic, finely chop the garlic and roughly chop the scallion. Wash the chilli and cut into thin rings. Remove some of the rosemary needles and finely chop. Mix with the oil, chilli, garlic and fish and leave for about 2 hours to marinate.

Wash the tomatoes, halve and chop. Wash the bell peppers, halve, de-seed and chop. Finely chop the basil and thyme leaves. Save some of the leaves for the garnish.

Take the fish out of the marinade and fry in a skillet until golden brown, then remove. Heat the marinade in a large pan and sauté the shallots. Add the pepper, the tomatoes and pour in the tomato juice and the fish broth. Simmer gently for about 20 minutes. Mix in the chopped herbs and season to taste with salt, pepper and tabasco sauce. Place the fish in the soup and warm, then garnish with the remaining herbs and serve.

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