View: Ingredients|Nutrition|Facts|Comments
Mixed fish stew
A wonderful medley of mixed fish stew. Serve piping hot with fresh crusty bread.
What you need
- 25 g butter
- 1 onion, peeled and chopped
- 1 leek, trimmed and chopped very finely
- 1 stick celery, trimmed and chopped
- 1 clove garlic, peeled and crushed
- 400 g canned chopped tomatoes, drained
- 3 tsp fresh parsley, chopped
- 1 bay leaf
- 1 tsp fresh thyme
- juice of 1/2 lemon
- seasoning
- 750 g mixed fish, skinned and boned, cut into chunks and diced
Method
Melt butter in pan. Fry onion, leek, celery and garlic until softened. Stir in tomatoes, herbs, lemon juice and season to taste.
Add fish with just enough water to cover. Bring to boil then simmer for 10 min or until fish flakes easily when tested with fork. Remove bay leaf and serve hot.
-
My Cookbooks Add Recipe My List Add Recipe -
Preparation 10 minutes Cook 10 minutes Total 20 minutes -
Energy 373 kcal/serving Fat 4.72 g/serving Carbohydrates 37.57 g/serving Glycaemic Index 8 Glycaemic Load 0.81 
Serving suggestion
Cook's tip
Use seasonal fish of your choice.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1563 | 415 | 10475 | 8350 |
| Energy (kcal) | 373 | 99.3 | 2500 | 2000 |
| Protein (g) | 42.3 | 11.2 | ||
| Carbohydrate (g) | 10.3 | 2.73 | 345 | 275 |
| Fat (g) | 17.8 | 4.72 | 95 | 70 |
| Fat (saturated) (g) | 5.12 | 1.36 | ||
| Fibre (g) | 1.98 | 0.53 | ||
| Sodium (mg) | 184 | 49.0 | ||
| Salt (equivalent) (g) | 0.46 | 0.12 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 193 | 51.3 | 800 |
| Vitamin B-12 (µg) | 2.13 | 0.57 | 1 |
| Vitamin B-6 (mg) | 0.82 | 0.22 | 2 |
| Vitamin C (mg) | 23.2 | 6.17 | 60 |
| Vitamin D (µg) | 4.67 | 1.24 | 266 |
| Vitamin E (mg) | 1.19 | 0.32 | 10 |
| Zinc (mg) | 2.37 | 0.63 | 15 |
| Calcium (mg) | 111 | 29.6 | 800 |
| Folate (mcg) | 62.6 | 16.6 | 200 |
| Iron (mg) | 2.00 | 0.53 | 14 |
| Magnesium (mg) | 92.7 | 24.6 | 300 |
| Niacin (mg) | 7.29 | 1.94 | 18 |
| Pantothenic acid (mg) | 1.85 | 0.49 | 6 |
| Riboflavin (mg) | 0.31 | 0.08 | 1.6 |
| Phosphorous (mg) | 612 | 162 | 800 |
| Thiamin (mg) | 0.37 | 0.10 | 1.4 |
This recipe is:
Demi-veg
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, bay leaf or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
|
|
|
You must be logged in to leave comments.
Show all comments