Halibut and Chorizo Stew with Garlic Toasts

Dairy Free
Very Healthy
Health score
92%
Halibut and Chorizo Stew with Garlic Toasts
45 min.
4
949kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 28 ounce canned tomatoes diced drained canned
  • ounces chorizo sausage diced spanish
  • ounce ciabatta bread 
  • 0.5 cup cooking sherry dry
  • 1.5 tablespoons flat-leaf parsley fresh chopped
  •  garlic clove halved
  •  garlic cloves sliced
  • 20 ounce pacific halibut filets skinless
  • 0.3 teaspoon kosher salt 
  • 0.5 cup lower-sodium chicken broth fat-free
  • 15 ounce no-salt-added chickpeas rinsed drained canned (garbanzo beans)
  • teaspoons olive oil divided
  • cup onion chopped

Equipment

  • frying pan
  • baking sheet
  • broiler

Directions

  1. Preheat broiler to high.
  2. Heat a large saut pan over medium heat.
  3. Add 1 teaspoon oil to pan; swirl to coat.
  4. Add chorizo; saut 3 minutes or until lightly browned.
  5. Add onion; saut 3 minutes or until just tender.
  6. Add sliced garlic; saut 1 minute.
  7. Add sherry; cook 1 1/2 minutes, scraping pan to loosen browned bits. Stir in broth and next 5 ingredients (through chickpeas); stir to combine. Nestle halibut fillets in stew; spoon tomato mixture over fillets. Cover and simmer 5 minutes or until fish flakes easily with a fork or desired degree of doneness.
  8. Place ciabatta slices on a baking sheet. Broil 1 minute or until toasted.
  9. Brush toasts with remaining 1 teaspoon oil; rub toasts with cut sides of halved garlic clove.
  10. Serve toasts with stew.

Nutrition Facts

Calories949kcal
Protein23.24%
Fat56.14%
Carbs20.62%

Properties

Glycemic Index
63.5
Glycemic Load
5.32
Inflammation Score
-9
Nutrition Score
47.110000195711%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
3.24mg
Luteolin
0.03mg
Isorhamnetin
2mg
Kaempferol
0.29mg
Myricetin
0.29mg
Quercetin
8.19mg

Nutrients percent of daily need

Calories:949.03kcal
47.45%
Fat:61.11g
94.02%
Saturated Fat:12.94g
80.89%
Carbohydrates:50.51g
16.84%
Net Carbohydrates:40.44g
14.71%
Sugar:21.92g
24.36%
Cholesterol:79.46mg
26.49%
Sodium:650.87mg
28.3%
Alcohol:3.09g
100%
Alcohol %:0.67%
100%
Protein:56.92g
113.84%
Vitamin B3:25.7mg
128.5%
Manganese:2.09mg
104.64%
Selenium:70.85µg
101.21%
Vitamin E:13.33mg
88.87%
Vitamin B6:1.65mg
82.26%
Phosphorus:776.83mg
77.68%
Magnesium:259.61mg
64.9%
Potassium:1953.02mg
55.8%
Vitamin D:6.66µg
44.41%
Copper:0.87mg
43.71%
Fiber:10.07g
40.26%
Folate:145.59µg
36.4%
Vitamin K:37.18µg
35.41%
Vitamin C:26.72mg
32.39%
Iron:5.14mg
28.58%
Vitamin B1:0.41mg
27.1%
Vitamin B12:1.56µg
25.99%
Zinc:3.87mg
25.81%
Vitamin B5:2.25mg
22.53%
Vitamin B2:0.37mg
21.77%
Calcium:152.41mg
15.24%
Vitamin A:721.17IU
14.42%
Source:My Recipes