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Fish Stew

Ingredient Amount Calories
Carrots, raw 61g 25kcal
Celery 34g 5kcal
Leeks 180g 110kcal
Tomatoes 400g 72kcal
Garlic 6g 9kcal
Olive oil 14g 124kcal
Fennel seed 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.

Nutrition Facts
Portion Size 349 g | ml
Amount Per Portion 176
736
kcal
kilojoules
% Daily Value *
Total Fat 7.9g 10%
Saturated Fat 1.1g 5%
Sodium 64mg 3%
Total Carbohydrate 26g 9%
Dietary Fiber 5.6g 20%
Sugar 10g
Protein 3.9g 8%
Vitamin D 0mcg 0%
Calcium 107mg 8%
Iron 2.8mg 16%
Potassium 807mg 17%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 417.185 mcg 46%
Thiamin [B1] 0.162 mg 13%
Riboflavin [B2] 0.099 mg 8%
Niacin [B3] 1.984 mg 12%
Pantothenic acid [B5] 0.447 mg 9%
Vitamin B6 0.466 mg 27%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 99.605 mcg 0%
Vitamin C 41.673 mg 46%
Vitamin D 0 mcg 0%
Vitamin E 3.166 mg 21%
Vitamin K 71.372 mcg 59%
Betaine 0.146 mg 0%
Choline 26.388 mg 5%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 25.5 g 9%
Sugars 10.5 g 21%
Dietary fiber 5.6 g 20%
Carbohydrate 25.5 g 0%
Net carbs 15g
Aminoacids
Nutrient Amount DV
Alanine 0.171 g 0%
Arginine 0.169 g 0%
Aspartic acid 0.507 g 0%
Cysteine 0.071 g 0%
Glutamic acid 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%
Methionine 0.04 g 0%
Phenylalanine 0.137 g 0%
Proline 0.121 g 0%
Serine 0.169 g 0%
Threonine 0.183 g 0%
Tryptophan 0.033 g 0%
Tyrosine 0.086 g 0%
Valine 0.13 g 0%
Minerals
Nutrient Amount DV
Calcium 107.43 mg 8%
Copper 0.27 mg 30%
Fluoride 6.26 mcg 0%
Iron 2.83 mg 16%
Magnesium 57.33 mg 14%
Manganese 0.84 mg 36%
Phosphorus 103.72 mg 8%
Potassium 806.84 mg 17%
Selenium 1.42 mcg 3%
Sodium 64.18 mg 3%
Zinc 0.62 mg 6%
Other
Nutrient Amount DV
Water 308.698 g 0%
Ash 3.497 g 0%