Recipes · Greek · Stews
Bourdeto (Corfiot Spicy Fish Stew)
One serving has 364 kcal and 30 g protein, and at least a fifth of a woman's daily need of selenium (134%), cobalamin (75%), phosphorus (61%), pyridoxine (48%), niacin (33%) and vitamin E (26%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (349 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: fish
Ingredients
- 200 g Monkfish, raw
- 60 g Onions, raw
- 20 g Olive oil
- 3 g Paprika
- 0.5 g Cayenne pepper
- 5 g Vinegar, white
- 60 g Water
- 0.7 g Salt
Method
- Slice the onion thinly and cook gently in the olive oil over low heat for 10 minutes until very soft.
- Stir in the paprika and cayenne pepper and cook for 1 minute until fragrant.
- Add the water and vinegar, bring to a simmer, and cook for 5 minutes to let the sauce come together.
- Season with the salt, then lower the fish pieces into the sauce.
- Cover and simmer gently for 8-10 minutes, until the fish is just cooked through and flakes easily.
- Serve the fish with plenty of the fiery red sauce spooned over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 364 kcal | 17% |
| Carbohydrates | 7.5 g | |
| Water | 285 mL | |
| Fiber | 2.2 g | 7% |
| Protein | 30.1 g | 63% |
| Tryptophan | 0.33 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.4 g | |
| Lysine | 2.7 g | |
| Methionine | 0.87 g | |
| Cystine | 0.32 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1 g | |
| Valine | 1.5 g | |
| Histidine | 0.87 g | |
| Fat | 23.6 g | |
| Monounsaturated | 15.1 g | |
| Polyunsaturated | 3.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.2 g | |
| Saturated | 3.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 50 mg | |
| Calcium | 39.9 mg | 4% |
| Copper | 0.11 mg | 12% |
| Iron | 1.6 mg | 9% |
| Magnesium | 54.8 mg | 18% |
| Manganese | 0.19 mg | 11% |
| Phosphorus | 428 mg | 61% |
| Potassium | 966 mg | 21% |
| Selenium | 73.6 µg | 134% |
| Sodium | 315 mg | |
| Zinc | 1.1 mg | 13% |
| Thiamin (vitamin B1) | 0.09 mg | 8% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 4.6 mg | 33% |
| Pantothenic acid (vitamin B5) | 0.45 mg | 9% |
| Pyridoxine (vitamin B6) | 0.63 mg | 48% |
| Folate (vitamin B9) | 27.4 µg | 7% |
| Cobalamin (vitamin B12) | 1.8 µg | 75% |
| Choline | 5.5 mg | 1% |
| Vitamin A | 108 µg | 15% |
| Vitamin C | 6.8 mg | 9% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.9 mg | 26% |
| Vitamin K | 15.1 µg | 17% |
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
2.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.