Spicy Fish Stew

Gluten Free
Dairy Free
Health score
33%
Spicy Fish Stew
45 min.
7
268kcal

Suggestions

Ingredients

  •  bay leaf 
  • 0.3 teaspoon pepper black
  • 1.5 cups bottled clam juice 
  • 1.5 pounds cod white lean cut into 3- x 1-inch pieces
  • 0.5 teaspoon pepper red crushed
  • tablespoons cooking sherry dry
  • cup cooking wine dry white
  • tablespoons parsley fresh minced
  •  garlic cloves minced
  • 0.8 cup bell pepper green chopped
  • 1.5 tablespoons olive oil 
  • cups onion chopped
  • 1.3 pounds potatoes red halved
  • 0.5 teaspoon salt 
  • 1.5 cups tomatoes peeled seeded chopped
  • tablespoon tomato paste 

Equipment

  • dutch oven

Directions

  1. Heat oil in a Dutch oven over medium-high heat.
  2. Add onion, bell pepper, crushed red pepper, and garlic; saut 5 minutes.
  3. Add potato and next 7 ingredients (potato through bay leaf); bring to a boil. Reduce heat; simmer 15 minutes. Stir in cod and sherry; cook an additional 15 minutes or until fish flakes easily when tested with a fork. Stir in parsley.

Nutrition Facts

Calories268kcal
Protein36.79%
Fat18.47%
Carbs44.74%

Properties

Glycemic Index
29.43
Glycemic Load
1.43
Inflammation Score
-7
Nutrition Score
18.561304258264%

Flavonoids

Malvidin
0.02mg
Catechin
0.3mg
Epicatechin
0.21mg
Hesperetin
0.15mg
Naringenin
0.15mg
Apigenin
2.47mg
Luteolin
0.79mg
Isorhamnetin
2.29mg
Kaempferol
0.34mg
Myricetin
0.22mg
Quercetin
10.46mg

Nutrients percent of daily need

Calories:267.54kcal
13.38%
Fat:5.06g
7.78%
Saturated Fat:1.06g
6.62%
Carbohydrates:27.56g
9.19%
Net Carbohydrates:24.19g
8.79%
Sugar:6.95g
7.72%
Cholesterol:48.6mg
16.2%
Sodium:513.87mg
22.34%
Alcohol:3.97g
100%
Alcohol %:1.29%
100%
Protein:22.66g
45.33%
Selenium:41.89µg
59.85%
Vitamin C:32.93mg
39.92%
Potassium:964.49mg
27.56%
Vitamin B3:5.49mg
27.45%
Vitamin K:27.82µg
26.49%
Vitamin B6:0.52mg
25.92%
Phosphorus:258.47mg
25.85%
Vitamin B12:1.55µg
25.85%
Vitamin D:3.01µg
20.09%
Manganese:0.37mg
18.65%
Magnesium:64.49mg
16.12%
Folate:58.87µg
14.72%
Copper:0.28mg
13.9%
Fiber:3.37g
13.49%
Iron:2.18mg
12.12%
Vitamin B1:0.18mg
11.78%
Vitamin E:1.47mg
9.77%
Vitamin B5:0.91mg
9.09%
Vitamin B2:0.15mg
8.88%
Vitamin A:376.24IU
7.52%
Zinc:0.89mg
5.97%
Calcium:59.17mg
5.92%
Source:My Recipes