Your Recipe

Fish Stew

Ingrédient Quantité Calories
Carottes 61g 25kcal
Céleri 34g 5kcal
Poireaux 180g 110kcal
Tomates 400g 72kcal
Ail 6g 9kcal
Huile d'olive 14g 124kcal
Graines de fenouil 2g 7kcal

Recipe Instructions:

Ingredients
1 tbsp olive oil
1 tsp fennel seeds
2 carrots, diced
2 celery sticks, diced
2 garlic cloves, finely chopped
2 leeks, thinly sliced
400g can chopped tomatoes
500ml hot fish stock, heated to a simmer
2 skinless pollock fillets (about 200g), thawed if frozen, and cut into chunks
85g raw shelled king prawns

Method
STEP 1
Heat the oil in a large pan, add the fennel seeds, carrots, celery and garlic, and cook for 5 mins until starting to soften. Tip in the leeks, tomatoes and stock, season and bring to the boil, then cover and simmer for 15-20 mins until the vegetables are tender and the sauce has thickened and reduced slightly.

STEP 2
Add the fish, scatter over the prawns and cook for 2 mins more until lightly cooked. Ladle into bowls and serve with a spoon.

Valeurs nutritives
Taille des portions 349 g | ml
Quantité par portion 176
736
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 7.9g 10%
Gras saturés 1.1g 5%
Sodium 64mg 3%
Total des glucides 26g 9%
Fibres alimentaires 5.6g 20%
Sucre 10g
Protéine 3.9g 8%
Vitamine D 0mcg 0%
Calcium 107mg 8%
Fer 2.8mg 16%
Potassium 807mg 17%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 417.185 mcg 46%
Thiamine [B1] 0.162 mg 13%
Riboflavine [B2] 0.099 mg 8%
Niacine [B3] 1.984 mg 12%
Acide pantothénique [B5] 0.447 mg 9%
Vitamine B6 0.466 mg 27%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 99.605 mcg 0%
Vitamine C 41.673 mg 46%
Vitamine D 0 mcg 0%
Vitamine E 3.166 mg 21%
Vitamine K 71.372 mcg 59%
Bétaïne 0.146 mg 0%
Choline 26.388 mg 5%
Carbohydrates
nutriment Quantité DV
Total des glucides 25.5 g 9%
Sugars 10.5 g 21%
Fibres alimentaires 5.6 g 20%
Carbohydrate 25.5 g 0%
Glucides nets 15g
acides aminés
nutriment Quantité DV
Alanine 0.171 g 0%
Arginine 0.169 g 0%
Acide aspartique 0.507 g 0%
Cystéine 0.071 g 0%
Acide glutamique 1.246 g 0%
Glycine 0.135 g 0%
Histidine 0.071 g 0%
Isoleucine 0.123 g 0%
Leucine 0.192 g 0%
Lysine 0.175 g 0%
Méthionine 0.04 g 0%
Phénylalanine 0.137 g 0%
Proline 0.121 g 0%
Sérine 0.169 g 0%
Thréonine 0.183 g 0%
Tryptophane 0.033 g 0%
Tyrosine 0.086 g 0%
Valine 0.13 g 0%
Minéraux
nutriment Quantité DV
Calcium 107.43 mg 8%
Cuivre 0.27 mg 30%
Fluorure 6.26 mcg 0%
Fer 2.83 mg 16%
Magnésium 57.33 mg 14%
Manganèse 0.84 mg 36%
Phosphore 103.72 mg 8%
Potassium 806.84 mg 17%
Sélénium 1.42 mcg 3%
Sodium 64.18 mg 3%
Zinc 0.62 mg 6%
autres
nutriment Quantité DV
Eau 308.698 g 0%
Cendres 3.497 g 0%