Recipes · Chilean · Soups and Broths
Caldillo de Congrio
One serving has 633 kcal and 41 g protein, and at least a fifth of a woman's daily need of vitamin A (312%), vitamin D (D2 + D3) (281%), cobalamin (235%), phosphorus (81%), niacin (77%) and vitamin E (63%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (658 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, High protein
- Contains: alcohol, celery, dairy, fish, sulphite
Ingredients
- 10 g Olive oil
- 30 g Onions, raw
- 4 g Garlic, raw
- 30 g Carrots, raw
- 50 g Tomatoes, raw
- 30 g Wine, white
- 200 g Fish stock
- 100 g Potatoes, raw
- 180 g Eel, raw
- 20 g Cream, light
- 3 g Cilantro, fresh
- 0.8 g Salt
- 0.2 g Black pepper
Method
- Heat the olive oil in a pot and sauté the onion, garlic, and carrot for 4-5 minutes.
- Add the tomato and cook 3 minutes, then pour in the wine and let it bubble for 1 minute.
- Add the fish stock and potato, bring to a boil, and simmer 12-15 minutes until the potato is tender.
- Add the fish (a stand-in for conger eel) pieces and simmer gently for 6-8 minutes until it flakes easily and is cooked through.
- Stir in the cream, season with the salt and pepper, and finish with cilantro before serving hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 633 kcal | 30% |
| Carbohydrates | 29 g | |
| Water | 541 mL | |
| Fiber | 4.3 g | 14% |
| Protein | 41.2 g | 86% |
| Tryptophan | 0.42 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.7 g | |
| Leucine | 2.9 g | |
| Lysine | 3.3 g | |
| Methionine | 1 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.9 g | |
| Histidine | 1.1 g | |
| Fat | 36.3 g | |
| Monounsaturated | 21.4 g | |
| Polyunsaturated | 3.5 g | |
| Docosahexaenoic Acid (DHA) | 0.32 g | |
| Eicosapentaenoic Acid (EPA) | 0.34 g | |
| Omega-6 | 1.6 g | |
| Saturated | 8 g | |
| Trans-Fats | 0.13 g | |
| Cholesterol | 239 mg | |
| Calcium | 161 mg | 16% |
| Copper | 0.33 mg | 37% |
| Iron | 2.7 mg | 15% |
| Magnesium | 80 mg | 26% |
| Manganese | 0.5 mg | 28% |
| Phosphorus | 569 mg | 81% |
| Potassium | 1,428 mg | 30% |
| Selenium | 15.2 µg | 28% |
| Sodium | 850 mg | |
| Zinc | 3.8 mg | 47% |
| Thiamin (vitamin B1) | 0.42 mg | 38% |
| Riboflavin (vitamin B2) | 0.25 mg | 23% |
| Niacin (vitamin B3) | 10.8 mg | 77% |
| Pantothenic acid (vitamin B5) | 1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.63 mg | 48% |
| Folate (vitamin B9) | 71.6 µg | 18% |
| Cobalamin (vitamin B12) | 5.6 µg | 235% |
| Choline | 161 mg | 38% |
| Vitamin A | 2,185 µg | 312% |
| Vitamin C | 36 mg | 48% |
| Vitamin D (D2 + D3) | 1,686 IU | 281% |
| Vitamin E | 9.5 mg | 63% |
| Vitamin K | 26.6 µg | 30% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.4 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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