Pusandao de Pescado (Fish and Vegetables in Coconut Milk)

Gluten Free
Very Healthy
Health score
62%
Pusandao de Pescado (Fish and Vegetables in Coconut Milk)
45 min.
4
1158kcal

Suggestions

Ingredients

  • 0.5 teaspoon achiote 
  • tablespoons butter 
  • cups coconut milk fresh canned
  • servings cilantro leaves fresh
  •  garlic clove chopped
  • 0.3 teaspoon ground cumin 
  • tablespoon olive oil 
  • 0.5 cup onion chopped
  •  plantains green cut into small chunks
  • medium potatoes peeled cut into chunks
  • 0.3 cup bell pepper red finely chopped
  • fillet equal sizes of swordfish firm
  •  tomatoes chopped
  • 0.5 cup water 
  • pound yuca cut into pieces

Equipment

  • pot

Directions

  1. In a medium pot, over medium heat, warm the olive oil and butter.
  2. Add the onions, red pepper, garlic, tomato and sauté until tender and translucent, about 10 minutes, stirring occasionally.
  3. Add cumin, color, salt and pepper.
  4. Add the potatoes, plantains, yuca, coconut milk and water and bring to a boil. Reduce heat and simmer for about 30 minutes.
  5. Add the fish and cook for 15 minutes more.
  6. Serve warm.

Nutrition Facts

Calories1158kcal
Protein14.58%
Fat48.66%
Carbs36.76%

Properties

Glycemic Index
89.75
Glycemic Load
39.76
Inflammation Score
-9
Nutrition Score
48.999565083048%

Flavonoids

Naringenin
0.21mg
Apigenin
0.01mg
Luteolin
0.08mg
Isorhamnetin
1mg
Kaempferol
1.01mg
Myricetin
0.06mg
Quercetin
5.08mg

Nutrients percent of daily need

Calories:1157.78kcal
57.89%
Fat:63.95g
98.38%
Saturated Fat:45.03g
281.45%
Carbohydrates:108.71g
36.24%
Net Carbohydrates:97.39g
35.42%
Sugar:13.01g
14.46%
Cholesterol:127.25mg
42.42%
Sodium:238.53mg
10.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.1g
86.2%
Vitamin D:23.63µg
157.53%
Selenium:110.15µg
157.36%
Manganese:2.46mg
122.77%
Vitamin C:89.32mg
108.26%
Vitamin B3:17.49mg
87.43%
Vitamin B6:1.55mg
77.7%
Phosphorus:752.48mg
75.25%
Potassium:2461.17mg
70.32%
Magnesium:208.88mg
52.22%
Vitamin B12:2.9µg
48.37%
Copper:0.91mg
45.68%
Fiber:11.31g
45.26%
Vitamin E:4.97mg
33.13%
Vitamin B1:0.48mg
31.84%
Iron:5.7mg
31.68%
Folate:119.35µg
29.84%
Zinc:3.33mg
22.17%
Vitamin A:1049.52IU
20.99%
Vitamin B5:1.94mg
19.39%
Vitamin B2:0.29mg
17.28%
Vitamin K:10.57µg
10.07%
Calcium:83.75mg
8.37%