Sudado de Pescado (Colombian-Style Fish Stew)

Gluten Free
Dairy Free
Health score
30%
Sudado de Pescado (Colombian-Style Fish Stew)
45 min.
6
369kcal

Suggestions

Ingredients

  • 0.3 cup cilantro leaves chopped
  •  garlic clove minced
  • 0.5 teaspoon ground cumin 
  • tablespoon olive oil 
  • 0.3 cup onion chopped
  • servings salt and pepper 
  •  scallion chopped
  • pounds sword fish steaks 
  • cup tomatoes chopped
  • cups water 
  • pound yuca frozen (cassava)

Equipment

  • pot

Directions

  1. In a large pot, heat the vegetable oil over medium heat.
  2. Add the onion and scallions and sauté until onions are translucent, about 3 minutes. Then add the tomatoes, garlic, salt and ground pepper and sauté for 5 more minutes.
  3. Add water, yuca and cumin powder. Reduce the heat to medium low, cover, and cook for 10 minutes, stirring occasionally.
  4. Add Fish steaks and cilantro and cook for an additional 15 minutes or until the fish is cooked and the yuca is tender.
  5. Serve with white rice and fried sweet plantains on the side.

Nutrition Facts

Calories369kcal
Protein34.42%
Fat31.58%
Carbs34%

Properties

Glycemic Index
37.54
Glycemic Load
17.26
Inflammation Score
-7
Nutrition Score
25.726521792619%

Flavonoids

Naringenin
0.17mg
Isorhamnetin
0.33mg
Kaempferol
0.09mg
Myricetin
0.04mg
Quercetin
2.07mg

Nutrients percent of daily need

Calories:368.61kcal
18.43%
Fat:12.7g
19.54%
Saturated Fat:2.81g
17.59%
Carbohydrates:30.77g
10.26%
Net Carbohydrates:28.9g
10.51%
Sugar:2.28g
2.54%
Cholesterol:99.79mg
33.26%
Sodium:333.33mg
14.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.16g
62.32%
Vitamin D:21.02µg
140.11%
Selenium:87.45µg
124.93%
Vitamin B3:12.56mg
62.81%
Vitamin B6:0.92mg
46.23%
Vitamin B12:2.57µg
42.84%
Phosphorus:416.52mg
41.65%
Potassium:919.51mg
26.27%
Vitamin E:3.7mg
24.69%
Vitamin C:20.19mg
24.48%
Manganese:0.36mg
18.21%
Magnesium:65.22mg
16.31%
Vitamin B1:0.19mg
13%
Vitamin K:11.2µg
10.67%
Vitamin A:465.35IU
9.31%
Zinc:1.34mg
8.95%
Copper:0.17mg
8.53%
Folate:30.15µg
7.54%
Fiber:1.87g
7.48%
Vitamin B2:0.13mg
7.45%
Vitamin B5:0.65mg
6.49%
Iron:1.03mg
5.75%
Calcium:30.52mg
3.05%