Your Recipe

Fast Italian Fish Stew

Zutat  Menge  Kalorien 
Zitrone 58g 17kcal
Bohnen weiß, roh 850g 2831kcal
Bouillon/Hühnerbrühe 120g 320kcal
Knoblauch 6g 9kcal
Olivenöl 79.8g 705kcal
frische Petersilie 15.4g 6kcal
Basilikum frisch 5.03g 1kcal
Kirschtomaten, roh 682g 123kcal
Schwarzer Pfeffer, gemahlen 1.15g 3kcal
Salz, koscher 3g 0kcal
Kapern, Konserve 15g 3kcal
Fisch, Lachs, Atlantik, wild, roh 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.

Nährwertangaben 
Portionsgröße  629 g | ml
Menge pro Portion  1246
5213
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 37g 48%
Gesättigte Fettsäuren  6g 30%
Natrium 7666mg 333%
Gesamte Kohlenhydrate  143g 52%
Ballaststoffe  35g 125%
Zucker  15g
Protein  90g 181%
Vitamin D 0mcg 0%
Kalzium 621mg 48%
Eisen  25mg 138%
Kalium 5201mg 111%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 4.776 mg 96%
Vitamin B6 2.27 mg 134%
Cobalamin [B12] 5.496 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  142.7 g 52%
Sugars 14.6 g 29%
Ballaststoffe  35.1 g 125%
Carbohydrate 135.7 g 0%
Netto-Kohlenhydrate 128g
Aminosäuren
Nährstoff Menge  DV
Alanin 4.179 g 0%
Arginin 5.143 g 0%
Asparaginsäure 9.714 g 0%
Cystein 0.919 g 0%
Glutaminsäure 13.367 g 0%
Glycin 3.6 g 0%
Histidin 2.403 g 0%
Isoleucin 3.786 g 0%
Leucin 6.766 g 0%
Lysin 6.563 g 0%
Methionin 1.757 g 0%
Phenylalanin 4.059 g 0%
Prolin 3.338 g 0%
Serin 4.131 g 0%
Threonin 3.623 g 0%
Tryptophan 0.98 g 0%
Tyrosin 2.568 g 0%
Valin 4.379 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 620.55 mg 48%
Kupfer 2.65 mg 294%
Fluorid 4.02 mcg 0%
Eisen  24.82 mg 138%
Magnesium 494.6 mg 118%
Mangan 4.17 mg 181%
Phosphor 1078.73 mg 86%
Kalium 5200.74 mg 111%
Selen 97.99 mcg 178%
Natrium 7666.08 mg 333%
Zink 9.3 mg 85%
andere
Nährstoff Menge  DV
Wasser 323.806 g 0%
Asche 29.3 g 0%