Fish Stew

Gluten Free
Dairy Free
Very Healthy
Health score
64%
Fish Stew
45 min.
4
387kcal

Suggestions

Ingredients

  • 15 ounce mackerel undrained canned
  •  eggs 
  •  onion sliced
  •  potatoes sliced
  • servings pepper flakes red to taste
  • 10.8 ounce all natural tomato soup canned (not condensed)

Equipment

  • pot

Directions

  1. Place undrained mackerel, tomato soup (if using), potatoes, onion, and red pepper flakes in a medium stock pot.
  2. Add just enough water to cover.
  3. Bring to a boil over medium-high heat, reduce to a simmer, and cook 30 minutes, or until potatoes are tender.
  4. Break the egg over the stew, if desired, and serve.

Nutrition Facts

Calories387kcal
Protein32.96%
Fat19.5%
Carbs47.54%

Properties

Glycemic Index
37.19
Glycemic Load
29.37
Inflammation Score
-9
Nutrition Score
34.503913215969%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
1.88mg
Myricetin
0.01mg
Quercetin
7.07mg

Nutrients percent of daily need

Calories:386.61kcal
19.33%
Fat:8.46g
13.02%
Saturated Fat:2.47g
15.43%
Carbohydrates:46.41g
15.47%
Net Carbohydrates:39.11g
14.22%
Sugar:6.36g
7.07%
Cholesterol:124.91mg
41.64%
Sodium:565.79mg
24.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.17g
64.35%
Vitamin B12:7.48µg
124.6%
Selenium:45.1µg
64.43%
Vitamin C:51.98mg
63%
Vitamin D:7.98µg
53.2%
Vitamin B6:1.06mg
52.97%
Phosphorus:501.54mg
50.15%
Vitamin B3:10.02mg
50.09%
Potassium:1420.54mg
40.59%
Calcium:326.76mg
32.68%
Iron:5.42mg
30.09%
Fiber:7.3g
29.19%
Manganese:0.58mg
29.02%
Copper:0.56mg
28.22%
Magnesium:110.61mg
27.65%
Vitamin A:1281.34IU
25.63%
Vitamin B2:0.41mg
24.1%
Vitamin E:2.95mg
19.68%
Vitamin B1:0.29mg
19.47%
Folate:60.26µg
15.06%
Zinc:2.18mg
14.55%
Vitamin B5:1.39mg
13.87%
Vitamin K:10.45µg
9.95%
Source:Allrecipes