Recipes · Senegalese · Seafood
Caldou (Lime and Garlic Fish Stew)
One serving has 352 kcal and 43 g protein, and at least a fifth of a woman's daily need of cobalamin (250%), selenium (142%), vitamin D (D2 + D3) (136%), vitamin A (88%), pyridoxine (82%) and phosphorus (66%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (568 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: fish
Ingredients
- 200 g Snapper, raw
- 15 g Lime juice
- 8 g Garlic, raw
- 4 g Chili peppers, red, raw
- 40 g Onions, raw
- 0.3 g Bay leaves
- 40 g Carrots, raw
- 50 g Pumpkin, raw
- 10 g Vegetable oil
- 1 g Salt
- 200 g Water
Method
- Blend or pound the garlic and chili with half the lime juice into a coarse paste, and rub it over the fish; let marinate for 15 minutes.
- Heat the oil in a pot and soften the onion for 3-4 minutes.
- Add the water, bay leaf, carrot and pumpkin, and simmer for 12-15 minutes until the vegetables are nearly tender.
- Slide in the marinated fish and simmer gently for 10-12 minutes until it is cooked through and flakes easily.
- Stir in the remaining lime juice and the salt just before serving.
- Serve hot in bowls with the broth, traditionally with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 352 kcal | 17% |
| Carbohydrates | 15.3 g | |
| Water | 492 mL | |
| Fiber | 2.4 g | 8% |
| Protein | 43 g | 90% |
| Tryptophan | 0.48 g | |
| Threonine | 1.9 g | |
| Isoleucine | 2 g | |
| Leucine | 3.4 g | |
| Lysine | 3.9 g | |
| Methionine | 1.2 g | |
| Cystine | 0.48 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.2 g | |
| Histidine | 1.3 g | |
| Fat | 13 g | |
| Monounsaturated | 2.8 g | |
| Polyunsaturated | 6.7 g | |
| Docosahexaenoic Acid (DHA) | 0.52 g | |
| Eicosapentaenoic Acid (EPA) | 0.1 g | |
| Omega-6 | 5.2 g | |
| Saturated | 2.2 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 74 mg | |
| Calcium | 123 mg | 12% |
| Copper | 0.21 mg | 23% |
| Iron | 1.3 mg | 7% |
| Magnesium | 85.3 mg | 28% |
| Manganese | 0.37 mg | 21% |
| Phosphorus | 460 mg | 66% |
| Potassium | 1,255 mg | 27% |
| Selenium | 78 µg | 142% |
| Sodium | 555 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.11 mg | 10% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 38% |
| Pyridoxine (vitamin B6) | 1.1 mg | 82% |
| Folate (vitamin B9) | 36.4 µg | 9% |
| Cobalamin (vitamin B12) | 6 µg | 250% |
| Choline | 143 mg | 34% |
| Vitamin A | 614 µg | 88% |
| Vitamin C | 25.9 mg | 35% |
| Vitamin D (D2 + D3) | 816 IU | 136% |
| Vitamin E | 3.6 mg | 24% |
| Vitamin K | 25.4 µg | 28% |
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
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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