Your Recipe

Mediterranean fish stew with garlic toasts

Ingredient Amount Calories
Onions 150g 60kcal
Tomatoes 1000g 180kcal
Clam 500g 430kcal
Garlic 12g 18kcal
Olive oil 112g 990kcal
Parsley fresh 60g 22kcal
Tomato puree, without salt added 29.8g 11kcal
Bread, wheat 300g 822kcal
Wine, white, table 200g 164kcal
Orange peel 2g 2kcal
Stock, fish, home-prepared 350g 56kcal
Peppers, hot chili, red, raw 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.

Nutrition Facts
Portion Size 345 g | ml
Amount Per Portion 347
1450
kcal
kilojoules
% Daily Value *
Total Fat 17g 21%
Saturated Fat 2.4g 12%
Sodium 295mg 13%
Total Carbohydrate 29g 11%
Dietary Fiber 3.8g 13%
Sugar 7g
Protein 16g 32%
Vitamin D 0mcg 0%
Calcium 107mg 8%
Iron 3.5mg 19%
Potassium 569mg 12%
* 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.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 0.667 mg 13%
Vitamin B6 0.258 mg 15%
Cobalamin [B12] 7.364 mcg 0%
Floate [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%
Betaine 31.99 mg 0%
Choline 63.912 mg 12%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 29.2 g 11%
Sugars 7 g 14%
Dietary fiber 3.8 g 13%
Carbohydrate 9.8 g 0%
Net carbs 22.1g
Aminoacids
Nutrient Amount DV
Alanine 0.061 g 0%
Arginine 0.071 g 0%
Aspartic acid 0.239 g 0%
Cysteine 0.017 g 0%
Glutamic acid 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%
Methionine 0.014 g 0%
Phenylalanine 0.057 g 0%
Proline 0.045 g 0%
Serine 0.055 g 0%
Threonine 0.055 g 0%
Tryptophan 0.016 g 0%
Tyrosine 0.031 g 0%
Valine 0.05 g 0%
Minerals
Nutrient Amount DV
Calcium 106.69 mg 8%
Copper 0.23 mg 26%
Fluoride 53.58 mcg 0%
Iron 3.51 mg 19%
Magnesium 54.77 mg 13%
Manganese 0.66 mg 29%
Phosphorus 247.17 mg 20%
Potassium 568.7 mg 12%
Selenium 30.76 mcg 56%
Sodium 295.17 mg 13%
Zinc 1.14 mg 10%
Other
Nutrient Amount DV
Water 277.245 g 0%
Ash 2.729 g 0%