Your Recipe

Mediterranean fish stew with garlic toasts

Zutat  Menge  Kalorien 
Zwiebeln 150g 60kcal
Tomaten 1000g 180kcal
Muschel 500g 430kcal
Knoblauch 12g 18kcal
Olivenöl 112g 990kcal
frische Petersilie 60g 22kcal
Tomatenpüree, ohne Salzzusatz 29.8g 11kcal
Brot, Weizen 300g 822kcal
Wein, Weiß[pl:]Wino, białe 200g 164kcal
Orangenschalen 2g 2kcal
Brühe, Fisch, hausgemacht 350g 56kcal
Paprika, scharfer Chili, rot, roh 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.

Nährwertangaben 
Portionsgröße  345 g | ml
Menge pro Portion  347
1450
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 17g 21%
Gesättigte Fettsäuren  2.4g 12%
Natrium 295mg 13%
Gesamte Kohlenhydrate  29g 11%
Ballaststoffe  3.8g 13%
Zucker  7g
Protein  16g 32%
Vitamin D 0mcg 0%
Kalzium 107mg 8%
Eisen  3.5mg 19%
Kalium 569mg 12%
* 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 144.921 mcg 16%
Thiamin [B1] 0.249 mg 21%
Riboflavin [B2] 0.202 mg 16%
Niacin [B3] 3.861 mg 24%
Pantothensäure [B5] 0.667 mg 13%
Vitamin B6 0.258 mg 15%
Cobalamin [B12] 7.364 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  29.2 g 11%
Sugars 7 g 14%
Ballaststoffe  3.8 g 13%
Carbohydrate 9.8 g 0%
Netto-Kohlenhydrate 22.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.061 g 0%
Arginin 0.071 g 0%
Asparaginsäure 0.239 g 0%
Cystein 0.017 g 0%
Glutaminsäure 0.657 g 0%
Glycin 0.047 g 0%
Histidin 0.03 g 0%
Isoleucin 0.042 g 0%
Leucin 0.063 g 0%
Lysin 0.066 g 0%
Methionin 0.014 g 0%
Phenylalanin 0.057 g 0%
Prolin 0.045 g 0%
Serin 0.055 g 0%
Threonin 0.055 g 0%
Tryptophan 0.016 g 0%
Tyrosin 0.031 g 0%
Valin 0.05 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 106.69 mg 8%
Kupfer 0.23 mg 26%
Fluorid 53.58 mcg 0%
Eisen  3.51 mg 19%
Magnesium 54.77 mg 13%
Mangan 0.66 mg 29%
Phosphor 247.17 mg 20%
Kalium 568.7 mg 12%
Selen 30.76 mcg 56%
Natrium 295.17 mg 13%
Zink 1.14 mg 10%
andere
Nährstoff Menge  DV
Wasser 277.245 g 0%
Asche 2.729 g 0%