Recipes · Spanish · Stews
Marmitako
One serving has 477 kcal and 44 g protein, and at least a fifth of a woman's daily need of selenium (251%), niacin (226%), pyridoxine (169%), vitamin C (147%), cobalamin (134%) and phosphorus (83%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (571 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: celery, fish
Ingredients
- 150 g Tuna, raw
- 150 g Potatoes, raw
- 40 g Bell pepper, green, raw
- 30 g Bell pepper, red, raw
- 40 g Tomatoes, raw
- 40 g Onions, raw
- 5 g Garlic, raw
- 15 g Olive oil
- 1 g Paprika
- 100 g Fish stock
- 0.4 g Salt
Method
- Cook the chopped onion, garlic and peppers in the olive oil in a pot for 8 minutes until softened.
- Add the tomato and paprika and cook for 2-3 minutes more.
- Add the potatoes and fish stock, cover and simmer for 15-18 minutes until the potatoes are tender.
- Cut the tuna into chunks, stir it into the pot and cook gently for 3-4 minutes until just cooked through; take off the heat straight away so it stays tender.
- Season with salt and let rest for a couple of minutes before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 477 kcal | 23% |
| Carbohydrates | 37.8 g | |
| Water | 468 mL | |
| Fiber | 6.1 g | 21% |
| Protein | 43.6 g | 91% |
| Tryptophan | 0.44 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.1 g | |
| Lysine | 3.5 g | |
| Methionine | 1.1 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.3 g | |
| Valine | 2 g | |
| Histidine | 1.1 g | |
| Fat | 16.9 g | |
| Monounsaturated | 11.3 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0.23 g | |
| Eicosapentaenoic Acid (EPA) | 0.11 g | |
| Omega-6 | 1.7 g | |
| Saturated | 2.6 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 58.5 mg | |
| Calcium | 84.9 mg | 8% |
| Copper | 0.36 mg | 40% |
| Iron | 3.4 mg | 19% |
| Magnesium | 107 mg | 35% |
| Manganese | 0.53 mg | 29% |
| Phosphorus | 580 mg | 83% |
| Potassium | 1,715 mg | 36% |
| Selenium | 138 µg | 251% |
| Sodium | 439 mg | |
| Zinc | 1.5 mg | 18% |
| Thiamin (vitamin B1) | 0.38 mg | 35% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 31.6 mg | 226% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 2.2 mg | 169% |
| Folate (vitamin B9) | 61.5 µg | 15% |
| Cobalamin (vitamin B12) | 3.2 µg | 134% |
| Choline | 136 mg | 32% |
| Vitamin A | 124 µg | 18% |
| Vitamin C | 110 mg | 147% |
| Vitamin D (D2 + D3) | 104 IU | 17% |
| Vitamin E | 3.8 mg | 25% |
| Vitamin K | 21 µg | 23% |
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 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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