Your Recipe

Mediterranean fish stew with garlic toasts

Složka Množství Kalorie
Cibule 150g 60kcal
Rajčata 1000g 180kcal
Škeble 500g 430kcal
Česnek 12g 18kcal
Olivový olej 112g 990kcal
Petrželová nať čerstvá 60g 22kcal
Rajčatový protlak, bez přidané soli 29.8g 11kcal
Chléb, pšeničný 300g 822kcal
Víno, bílé, stolní 200g 164kcal
Pomerančová kůra 2g 2kcal
Vývar, rybí, domácí 350g 56kcal
Papriky, pálivé chilli, červené, syrové 45g 18kcal

Recipe Instructions:

Ingredients
3 tbsp olive oil
1 large onion, sliced
2 garlic cloves, sliced
1 red chilli, finely chopped
2 tbsp tomato purée
1kg tomatoes, roughly chopped
200ml white wine
350ml fish stock
3 strips orange zest
1kg skinless halibut fillets, cut into large chunks
500g clams
400g large raw prawns
handful flat-leaf parsley, chopped
For the garlic toasts
1 large ciabatta loaf, cut into 1cm slices
5 tbsp olive oil
2 garlic cloves, halved
Method
STEP 1
To make the garlic toasts, drizzle the bread with oil, then griddle or grill until golden all over. While the toasts are still hot, rub them with garlic and set aside.

STEP 2
Heat the oil in a wide, deep frying pan. Add the onion and cook over a gentle heat for 5 mins until softened. Stir through the garlic and chilli and cook a couple of mins more. Add the tomato purée and tomatoes. Turn up the heat and cook for 10-15 mins, stirring until the tomatoes are pulpy. Pour over the wine and cook for 10 mins more until most of it has boiled away.

STEP 3
Add the fish stock and orange zest and heat until gently simmering. Nestle the halibut chunks into the liquid and cook for 5 mins. Add the clams and prawns and cook for 5 mins more until the fish is cooked through and the clams have opened (discard any that haven’t). Sprinkle the parsley over the stew and serve with the garlic toasts.

nutriční údaje
Velikost porce 345 g | ml
Množství na porci 347
1450
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 17g 21%
Nasycené tuky 2.4g 12%
Sodík 295mg 13%
Sacharidy celkem 29g 11%
Vláknina 3.8g 13%
Cukr 7g
Bílkoviny 16g 32%
Vitamin D 0mcg 0%
Vápník 107mg 8%
Železo 3.5mg 19%
Draslík 569mg 12%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 144.921 mcg 16%
Thiamin [B1] 0.249 mg 21%
Riboflavin [B2] 0.202 mg 16%
Niacin [B3] 3.861 mg 24%
Kyselina pantotenová [B5] 0.667 mg 13%
Vitamin B6 0.258 mg 15%
Kobalamin [B12] 7.364 mcg 0%
Floát [B9] 76.911 mcg 0%
Vitamin C 37.892 mg 42%
Vitamin D 0.001 mcg 0%
Vitamin E 3.436 mg 23%
Vitamin K 144.38 mcg 120%
Betain 31.99 mg 0%
Cholin 63.912 mg 12%
Carbohydrates
živina Množství DV
Sacharidy celkem 29.2 g 11%
Sugars 7 g 14%
Vláknina 3.8 g 13%
Carbohydrate 9.8 g 0%
Čisté sacharidy 22.1g
aminokyseliny
živina Množství DV
Alanin 0.061 g 0%
Arginin 0.071 g 0%
Kyselina asparagová 0.239 g 0%
Cystein 0.017 g 0%
kyselina glutamová 0.657 g 0%
Glycin 0.047 g 0%
Histidin 0.03 g 0%
Izoleucin 0.042 g 0%
Leucin 0.063 g 0%
Lysin 0.066 g 0%
Metionin 0.014 g 0%
Fenylalanin 0.057 g 0%
Prolin 0.045 g 0%
Serin 0.055 g 0%
Treonin 0.055 g 0%
Tryptofan 0.016 g 0%
Tyrosin 0.031 g 0%
Valin 0.05 g 0%
Minerály
živina Množství DV
Vápník 106.69 mg 8%
Měď 0.23 mg 26%
Fluorid 53.58 mcg 0%
Železo 3.51 mg 19%
Hořčík 54.77 mg 13%
Mangan 0.66 mg 29%
Fosfor 247.17 mg 20%
Draslík 568.7 mg 12%
Selen 30.76 mcg 56%
Sodík 295.17 mg 13%
Zinek 1.14 mg 10%
další
živina Množství DV
Voda 277.245 g 0%
Popel 2.729 g 0%