Your Recipe

Fast Italian Fish Stew

Složka Množství Kalorie
Citrón 58g 17kcal
Fazole bílé 850g 2831kcal
Bujón/kuřecí vývar 120g 320kcal
Česnek 6g 9kcal
Olivový olej 79.8g 705kcal
Petrželová nať čerstvá 15.4g 6kcal
Bazalka čerstvá 5.03g 1kcal
Rajčata cherry 682g 123kcal
Pepř černý, mletý 1.15g 3kcal
Sůl 3g 0kcal
Kapary, konzervované 15g 3kcal
Ryby, losos, Atlantik, divoký, syrový 680g 966kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
4 6-oz. skin-on halibut fillets

1 teaspoon kosher salt, divided

½ teaspoon freshly ground black pepper, divided

6 tablespoons olive oil, divided

2 tablespoons drained capers

2 cloves garlic, thinly sliced

2 pints cherry tomatoes, halved

2 15-oz. cans cannellini beans, drained and rinsed

½ cup low-sodium chicken stock

½ teaspoon lemon zest plus 2 tsp. fresh juice (from 1 lemon)

¼ cup chopped fresh flat-leaf parsley leaves, divided

¼ cup chopped fresh basil leaves, divided

Directions
Season fish with ½ teaspoon salt and ¼ teaspoon pepper. Heat 2 tablespoons oil in a large skillet over medium-high. Cook fish, skin side down, until crisp and golden, about 6 minutes. Transfer to a plate and wipe skillet clean. Cook capers in 1 tablespoon oil over high, stirring often, until crispy, about 2 minutes. Drain on a paper towel.

Add garlic and 1 tablespoon oil to skillet over medium-high. Cook, stirring constantly, until garlic is golden, about 1 minute. Add tomatoes and cook until they start to burst, about 3 minutes. Stir in beans, stock, lemon zest and juice, half the parsley and basil, and remaining 2 tablespoons oil, ½ teaspoon salt, and ¼ teaspoon pepper. Nestle fish in sauce; simmer until fish flakes easily with a fork, about 3 minutes. Top with remaining parsley and basil.

nutriční údaje
Velikost porce 629 g | ml
Množství na porci 1246
5213
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 37g 48%
Nasycené tuky 6g 30%
Sodík 7666mg 333%
Sacharidy celkem 143g 52%
Vláknina 35g 125%
Cukr 15g
Bílkoviny 90g 181%
Vitamin D 0mcg 0%
Vápník 621mg 48%
Železo 25mg 138%
Draslík 5201mg 111%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 112.023 mcg 12%
Thiamin [B1] 1.419 mg 118%
Riboflavin [B2] 1.133 mg 87%
Niacin [B3] 16.245 mg 102%
Kyselina pantotenová [B5] 4.776 mg 96%
Vitamin B6 2.27 mg 134%
Kobalamin [B12] 5.496 mcg 0%
Floát [B9] 911.433 mcg 0%
Vitamin C 37.35 mg 41%
Vitamin D 0 mcg 0%
Vitamin E 4.476 mg 30%
Vitamin K 107.154 mcg 89%
Betain 0.221 mg 0%
Cholin 188.658 mg 34%
Carbohydrates
živina Množství DV
Sacharidy celkem 142.7 g 52%
Sugars 14.6 g 29%
Vláknina 35.1 g 125%
Carbohydrate 135.7 g 0%
Čisté sacharidy 128g
aminokyseliny
živina Množství DV
Alanin 4.179 g 0%
Arginin 5.143 g 0%
Kyselina asparagová 9.714 g 0%
Cystein 0.919 g 0%
kyselina glutamová 13.367 g 0%
Glycin 3.6 g 0%
Histidin 2.403 g 0%
Izoleucin 3.786 g 0%
Leucin 6.766 g 0%
Lysin 6.563 g 0%
Metionin 1.757 g 0%
Fenylalanin 4.059 g 0%
Prolin 3.338 g 0%
Serin 4.131 g 0%
Treonin 3.623 g 0%
Tryptofan 0.98 g 0%
Tyrosin 2.568 g 0%
Valin 4.379 g 0%
Minerály
živina Množství DV
Vápník 620.55 mg 48%
Měď 2.65 mg 294%
Fluorid 4.02 mcg 0%
Železo 24.82 mg 138%
Hořčík 494.6 mg 118%
Mangan 4.17 mg 181%
Fosfor 1078.73 mg 86%
Draslík 5200.74 mg 111%
Selen 97.99 mcg 178%
Sodík 7666.08 mg 333%
Zinek 9.3 mg 85%
další
živina Množství DV
Voda 323.806 g 0%
Popel 29.3 g 0%