Sudado de Pescado al Coco (Fish Stew with Coconut)

Gluten Free
Dairy Free
Health score
31%
Sudado de Pescado al Coco (Fish Stew with Coconut)
45 min.
6
448kcal

Suggestions

Ingredients

  • 14 oz coconut milk canned
  • 0.3 cup cilantro leaves finely chopped
  • teaspoons cumin powder 
  •  garlic cloves crushed
  •  juice of lime 
  • tablespoons olive oil 
  • cup onion finely chopped
  • teaspoon paprika 
  •  bell peppers red finely chopped
  • servings salt and pepper to taste
  • pounds equal sizes of swordfish or any other fish, cut into pieces
  •  tomatoes finely chopped

Equipment

  • bowl

Directions

  1. Mix the lime juice, cumin, paprika, salt and pepper in a small bowl.
  2. Add the fish and marinate for 30 minutes.
  3. Heat the olive oil over medium heat, add the onions, garlic, tomatoes, red bell peppers and salt, cook for about 5 minutes on medium heat.
  4. Add the coconut milk and the sazon goya to the tomato mixture, mix it well and cook for about 7 minutes.
  5. Add the fish fillets, cover partially and let simmer for about 15 minutes.
  6. Sprinkle with cilantro and serve hot with rice and yuca or patacones.

Nutrition Facts

Calories448kcal
Protein28.63%
Fat60.8%
Carbs10.57%

Properties

Glycemic Index
29.83
Glycemic Load
1.75
Inflammation Score
-9
Nutrition Score
31.786956476129%

Flavonoids

Eriodictyol
0.22mg
Hesperetin
0.9mg
Naringenin
0.6mg
Apigenin
0.01mg
Luteolin
0.13mg
Isorhamnetin
1.34mg
Kaempferol
0.25mg
Myricetin
0.13mg
Quercetin
6.36mg

Nutrients percent of daily need

Calories:448.04kcal
22.4%
Fat:30.85g
47.46%
Saturated Fat:17.08g
106.77%
Carbohydrates:12.07g
4.02%
Net Carbohydrates:8.53g
3.1%
Sugar:6.56g
7.28%
Cholesterol:99.79mg
33.26%
Sodium:333.7mg
14.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.68g
65.36%
Vitamin D:21.02µg
140.11%
Selenium:91.24µg
130.34%
Vitamin B3:13.03mg
65.13%
Vitamin C:43.97mg
53.29%
Vitamin B6:1.02mg
51.2%
Phosphorus:490.23mg
49.02%
Vitamin B12:2.57µg
42.84%
Manganese:0.81mg
40.55%
Vitamin A:1704.5IU
34.09%
Potassium:1113.93mg
31.83%
Vitamin E:4.73mg
31.56%
Magnesium:85.43mg
21.36%
Copper:0.31mg
15.48%
Fiber:3.54g
14.16%
Iron:2.38mg
13.22%
Vitamin B1:0.19mg
12.8%
Vitamin K:13.01µg
12.39%
Zinc:1.73mg
11.53%
Folate:41.74µg
10.43%
Vitamin B5:0.85mg
8.49%
Vitamin B2:0.13mg
7.57%
Calcium:41.56mg
4.16%