Portuguese-Style Fish Stew

Dairy Free
Very Healthy
Health score
65%
Portuguese-Style Fish Stew
30 min.
4
480kcal

Suggestions

Ingredients

  •  bay leaves 
  • 14.5 ounce canned tomatoes diced canned
  • slices top toasted
  • 0.3 cup cilantro leaves fresh chopped
  • clove garlic finely chopped
  • small bell pepper green thinly sliced
  • servings kosher salt and pepper freshly ground
  • tablespoons olive oil extra-virgin
  • small onion thinly sliced
  • 1.5 pounds bass fillets skinless cut into 2-inch chunks
  • teaspoons paprika smoked sweet ( or )

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Heat 2 tablespoons olive oil in a medium saucepan over medium-high heat.
  2. Add the bay leaves and paprika and cook, stirring, 30 seconds.
  3. Add the onion, bell pepper, tomatoes, garlic and 2 tablespoons of the cilantro; season with salt and pepper. Cover and cook until the vegetables are softened, about 10 minutes.
  4. Add 1 cup water and reduce the heat to medium low. Season the fish with salt and pepper, then nestle the pieces among the vegetables in the pan. Cover and simmer until the fish is just cooked through, 5 to 7 minutes.
  5. Divide the stew among bowls.
  6. Drizzle with the remaining 1 tablespoon olive oil and sprinkle with the remaining 2 tablespoons cilantro.
  7. Serve with the bread.
  8. Photograph by Antonis Achilleos

Nutrition Facts

Calories480kcal
Protein32.63%
Fat30.79%
Carbs36.58%

Properties

Glycemic Index
58.13
Glycemic Load
28.23
Inflammation Score
-8
Nutrition Score
30.979565205781%

Flavonoids

Apigenin
0.01mg
Luteolin
0.89mg
Isorhamnetin
0.88mg
Kaempferol
0.13mg
Myricetin
0.02mg
Quercetin
4.5mg

Nutrients percent of daily need

Calories:479.8kcal
23.99%
Fat:16.49g
25.37%
Saturated Fat:2.73g
17.08%
Carbohydrates:44.06g
14.69%
Net Carbohydrates:39.68g
14.43%
Sugar:8.78g
9.76%
Cholesterol:136.08mg
45.36%
Sodium:834.83mg
36.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.32g
78.64%
Selenium:81.27µg
116.11%
Vitamin B12:6.5µg
108.3%
Vitamin B1:0.73mg
48.38%
Phosphorus:450.48mg
45.05%
Vitamin B6:0.83mg
41.42%
Vitamin B3:8.14mg
40.7%
Vitamin C:26.16mg
31.71%
Iron:5.69mg
31.61%
Manganese:0.63mg
31.57%
Magnesium:114.96mg
28.74%
Folate:113.79µg
28.45%
Potassium:900.79mg
25.74%
Vitamin B2:0.4mg
23.68%
Vitamin E:3.32mg
22.13%
Vitamin A:1006.02IU
20.12%
Vitamin B5:1.85mg
18.5%
Copper:0.37mg
18.45%
Fiber:4.38g
17.51%
Vitamin K:17.57µg
16.73%
Zinc:1.74mg
11.58%
Calcium:104.57mg
10.46%