Your Recipe

Mediterranean fish stew with garlic toasts

Ingrédient Quantité Calories
Oignons 150g 60kcal
Tomates 1000g 180kcal
Palourdes 500g 430kcal
Ail 12g 18kcal
Huile d'olive 112g 990kcal
Persil frais 60g 22kcal
Purée de tomates, sans sel ajouté 29.8g 11kcal
Pain, blé 300g 822kcal
Vin blanc, de table 200g 164kcal
Zeste d'orange 2g 2kcal
Bouillon, poisson, fait maison 350g 56kcal
Poivrons, piment fort, rouge, cru 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.

Valeurs nutritives
Taille des portions 345 g | ml
Quantité par portion 347
1450
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 17g 21%
Gras saturés 2.4g 12%
Sodium 295mg 13%
Total des glucides 29g 11%
Fibres alimentaires 3.8g 13%
Sucre 7g
Protéine 16g 32%
Vitamine D 0mcg 0%
Calcium 107mg 8%
Fer 3.5mg 19%
Potassium 569mg 12%
* 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 144.921 mcg 16%
Thiamine [B1] 0.249 mg 21%
Riboflavine [B2] 0.202 mg 16%
Niacine [B3] 3.861 mg 24%
Acide pantothénique [B5] 0.667 mg 13%
Vitamine B6 0.258 mg 15%
Cobalamine [B12] 7.364 mcg 0%
Floate [B9] 76.911 mcg 0%
Vitamine C 37.892 mg 42%
Vitamine D 0.001 mcg 0%
Vitamine E 3.436 mg 23%
Vitamine K 144.38 mcg 120%
Bétaïne 31.99 mg 0%
Choline 63.912 mg 12%
Carbohydrates
nutriment Quantité DV
Total des glucides 29.2 g 11%
Sugars 7 g 14%
Fibres alimentaires 3.8 g 13%
Carbohydrate 9.8 g 0%
Glucides nets 22.1g
acides aminés
nutriment Quantité DV
Alanine 0.061 g 0%
Arginine 0.071 g 0%
Acide aspartique 0.239 g 0%
Cystéine 0.017 g 0%
Acide glutamique 0.657 g 0%
Glycine 0.047 g 0%
Histidine 0.03 g 0%
Isoleucine 0.042 g 0%
Leucine 0.063 g 0%
Lysine 0.066 g 0%
Méthionine 0.014 g 0%
Phénylalanine 0.057 g 0%
Proline 0.045 g 0%
Sérine 0.055 g 0%
Thréonine 0.055 g 0%
Tryptophane 0.016 g 0%
Tyrosine 0.031 g 0%
Valine 0.05 g 0%
Minéraux
nutriment Quantité DV
Calcium 106.69 mg 8%
Cuivre 0.23 mg 26%
Fluorure 53.58 mcg 0%
Fer 3.51 mg 19%
Magnésium 54.77 mg 13%
Manganèse 0.66 mg 29%
Phosphore 247.17 mg 20%
Potassium 568.7 mg 12%
Sélénium 30.76 mcg 56%
Sodium 295.17 mg 13%
Zinc 1.14 mg 10%
autres
nutriment Quantité DV
Eau 277.245 g 0%
Cendres 2.729 g 0%