Portuguese Fish Supper

Dairy Free
Health score
40%
Portuguese Fish Supper
70 min.
4
466kcal

Suggestions

Ingredients

  • 15 ounce garbanzo beans rinsed drained canned
  • ounce tomato sauce canned
  • cup chicken stock see 
  • 0.3 pound style chorizo diced spanish crumbled
  • 15 ounce canned tomatoes diced fire roasted canned
  • leaf flat parsley chopped for garnish
  • large cloves garlic chopped
  • 24 ounce haddock fillets thick
  • small dinosaur kale black thinly sliced
  • servings grates nutmeg 
  • tablespoon olive oil extra-virgin
  • medium onion chopped
  • servings salt and pepper black freshly ground
  • servings seafood seasoning sweet (recommended: Old Bay)
  • servings portuguese rolls for mopping
  • sprigs thyme leaves fresh chopped

Equipment

  • bowl
  • frying pan
  • ladle
  • dutch oven

Directions

  1. Watch how to make this recipe.
  2. Heat the extra-virgin olive oil over medium-high heat in a high-sided skillet or Dutch oven.
  3. Add the chorizo and render for a couple of minutes, then add the onions and cook until softened, about 5 minutes. Stir in the garlic and cook for 1 to 2 minutes.
  4. Add the kale and toss to wilt, then season with a few grates of nutmeg and salt and pepper, to taste. Stir in the stock, tomato sauce, diced tomatoes, garbanzo beans and thyme. Bring to a simmer and cook over low heat for 10 minutes. Cool and store for a make-ahead meal.
  5. Reheat sauce, covered, in high-sided skillet over medium heat, stirring occasionally, until sauce is hot and bubbly, about 10 to 15 minutes. Season the fish with seafood seasoning or paprika and salt and pepper, to taste.
  6. Add the fish to the sauce and cover. Cook until the fish is opaque and cooked through, about 5 to 7 minutes. Ladle into shallow bowls garnished with parsley.
  7. Serve with crusty bread for mopping.

Nutrition Facts

Calories466kcal
Protein37.45%
Fat34.95%
Carbs27.6%

Properties

Glycemic Index
122.21
Glycemic Load
6.92
Inflammation Score
-10
Nutrition Score
27.856521896694%

Flavonoids

Apigenin
0.56mg
Luteolin
0.24mg
Isorhamnetin
2.03mg
Kaempferol
1.47mg
Myricetin
0.07mg
Quercetin
6.23mg

Nutrients percent of daily need

Calories:465.55kcal
23.28%
Fat:17.9g
27.54%
Saturated Fat:5.71g
35.66%
Carbohydrates:31.81g
10.6%
Net Carbohydrates:23.56g
8.57%
Sugar:8.02g
8.91%
Cholesterol:117.28mg
39.09%
Sodium:1186.87mg
51.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.16g
86.32%
Selenium:48.72µg
69.61%
Manganese:1.32mg
66.12%
Vitamin B6:1.17mg
58.28%
Phosphorus:529.35mg
52.93%
Vitamin B12:3.11µg
51.88%
Vitamin B3:7.62mg
38.11%
Vitamin K:35.22µg
33.55%
Fiber:8.25g
32.98%
Potassium:963.09mg
27.52%
Iron:4.71mg
26.18%
Vitamin A:1298.45IU
25.97%
Magnesium:93.49mg
23.37%
Copper:0.38mg
19.09%
Folate:70.1µg
17.52%
Vitamin C:12.69mg
15.38%
Calcium:145.14mg
14.51%
Vitamin E:2.16mg
14.4%
Vitamin B2:0.23mg
13.69%
Vitamin B5:1.23mg
12.32%
Zinc:1.74mg
11.63%
Vitamin B1:0.15mg
9.99%
Vitamin D:0.85µg
5.67%