Spicy Fish and Vegetable Stew
Spicy Fish and Vegetable Stew - Aromatic fennel and mild zucchini blend well with fish
Healthy, because
Even smarter
Nutritional values
One portion of this flavorful fish stew fulfils your full daily requirement of iodine, a powerful mineal which is very beneficial for the thyroid.
Whole grain rice contains intestine-healthy fiber that can keep you full for a long time.
(Percentage of daily recommendation)
| Calorie | 381 cal. | (18 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 9.3 mg | (78 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.3 mg | (94 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 103 μg | (34 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 14.3 μg | (32 %) | ||
| Vitamin B₁₂ | 3.75 μg | (125 %) | ||
| Vitamin C | 62 mg | (65 %) | ||
| Potassium | 937 mg | (23 %) | ||
| Calcium | 193 mg | (19 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 205 μg | (103 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 319 mg | |||
| Cholesterol | 106 mg |
Ingredients
- Ingredients
- 1 Tbsp olive oil
- 4 ozs Long grain rice (par-boiled)
- 1 tsp Mustard seed
- salt
- 1 Fennel bulb
- 1 Zucchini
- 9 ozs Pollock
- peppers
- ground paprika
Kitchen utensils
Preparation steps
Heat the olive oil in a pot. Cook rice and mustard seeds until toasted, then pour in approximately 1 cup of water, season with salt, and bring to a boil. Cover and cook for about 5 minutes over low heat.
Meanwhile, rinse and dry fennel. Halve, core and cut into narrow strips. Add fennel to the rice and continue to cook for 4-5 minutes.
Meanwhile, rinse and dry zucchini, halve lengthwise, and cut into approximately 1/2 inch thick slices.
Rinse fish, pat dry with paper towels, and cut crosswise into approximately 1 inch wide strips.
Add fish and zucchini to the rice mixture and cook for 4-5 minutes. Season stew with salt, pepper and paprika and serve.
