Vegetable Stew with Char
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
227
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 227 cal. | (11 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 60.1 μg | (100 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 13 mg | (108 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 169 μg | (56 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 9.4 μg | (21 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 1,062 mg | (27 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 404 mg | |||
| Cholesterol | 118 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams green Asparagus
- 250 grams Cherry tomatoes
- ½ bunch Wild garlic
- 400 grams Arctic Char
- salt
- freshly ground peppers
- 1 shallot
- 1 Tbsp olive oil
- 800 milliliters fish stock
Preparation steps
1.
Rinse the asparagus, peel off the bottom third, cut off the woody ends and cut the stems into 10 cm (approximately 4 inch) long pieces. Rinse the cherry tomatoes and cut in half. Rinse the wild garlic, trim and shake dry.
2.
Rinse the fish, pat dry, cut into 2 cm (approximately 3/4 inch) wide strips and season with salt and pepper. Peel the shallots, finely chop and sweat in a pan with oil. Pour in the broth, briefly boil, add the asparagus and simmer for about 5 minutes over medium heat.
3.
Add the tomato, the wild garlic and the fish and simmer until done. Season the stew to taste and serve in warmed bowls.
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