Your Recipe

Fast Italian Fish Stew

Ingrédient Quantité Calories
Citron 58g 17kcal
Haricots blancs 850g 2831kcal
Bouillon de poulet 120g 320kcal
Ail 6g 9kcal
Huile d'olive 79.8g 705kcal
Persil frais 15.4g 6kcal
Basilic frais 5.03g 1kcal
Tomates cerises, crues 682g 123kcal
Poivre noir moulu 1.15g 3kcal
Sel, casher 3g 0kcal
Câpres, en conserve 15g 3kcal
Saumon de l'Atlantique, sauvage, cru 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.

Valeurs nutritives
Taille des portions 629 g | ml
Quantité par portion 1246
5213
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 37g 48%
Gras saturés 6g 30%
Sodium 7666mg 333%
Total des glucides 143g 52%
Fibres alimentaires 35g 125%
Sucre 15g
Protéine 90g 181%
Vitamine D 0mcg 0%
Calcium 621mg 48%
Fer 25mg 138%
Potassium 5201mg 111%
* 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.
Vitamines
nutriment Quantité DV
Vitamine A 112.023 mcg 12%
Thiamine [B1] 1.419 mg 118%
Riboflavine [B2] 1.133 mg 87%
Niacine [B3] 16.245 mg 102%
Acide pantothénique [B5] 4.776 mg 96%
Vitamine B6 2.27 mg 134%
Cobalamine [B12] 5.496 mcg 0%
Floate [B9] 911.433 mcg 0%
Vitamine C 37.35 mg 41%
Vitamine D 0 mcg 0%
Vitamine E 4.476 mg 30%
Vitamine K 107.154 mcg 89%
Bétaïne 0.221 mg 0%
Choline 188.658 mg 34%
Carbohydrates
nutriment Quantité DV
Total des glucides 142.7 g 52%
Sugars 14.6 g 29%
Fibres alimentaires 35.1 g 125%
Carbohydrate 135.7 g 0%
Glucides nets 128g
acides aminés
nutriment Quantité DV
Alanine 4.179 g 0%
Arginine 5.143 g 0%
Acide aspartique 9.714 g 0%
Cystéine 0.919 g 0%
Acide glutamique 13.367 g 0%
Glycine 3.6 g 0%
Histidine 2.403 g 0%
Isoleucine 3.786 g 0%
Leucine 6.766 g 0%
Lysine 6.563 g 0%
Méthionine 1.757 g 0%
Phénylalanine 4.059 g 0%
Proline 3.338 g 0%
Sérine 4.131 g 0%
Thréonine 3.623 g 0%
Tryptophane 0.98 g 0%
Tyrosine 2.568 g 0%
Valine 4.379 g 0%
Minéraux
nutriment Quantité DV
Calcium 620.55 mg 48%
Cuivre 2.65 mg 294%
Fluorure 4.02 mcg 0%
Fer 24.82 mg 138%
Magnésium 494.6 mg 118%
Manganèse 4.17 mg 181%
Phosphore 1078.73 mg 86%
Potassium 5200.74 mg 111%
Sélénium 97.99 mcg 178%
Sodium 7666.08 mg 333%
Zinc 9.3 mg 85%
autres
nutriment Quantité DV
Eau 323.806 g 0%
Cendres 29.3 g 0%