Recipes · Portuguese · Stews
Caldeirada
One serving has 505 kcal and 39 g protein, and at least a fifth of a woman's daily need of cobalamin (320%), vitamin C (104%), selenium (98%), vitamin K (95%), phosphorus (75%) and pyridoxine (72%). Ready in 50 minutes.
- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (541 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: alcohol, fish, shellfish, sulphite
Ingredients
- 100 g Cod, raw
- 40 g Shrimp, raw
- 60 g Clams, raw
- 120 g Potatoes, raw
- 50 g Onions, raw
- 40 g Bell pepper, green, raw
- 80 g Tomatoes, canned, diced
- 6 g Garlic, raw
- 20 g Olive oil
- 0.3 g Bay leaves
- 20 g Wine, white
- 4 g Parsley, fresh
- 1 g Salt
Method
- Cut the cod into large chunks; rinse the clams and discard any that stay open.
- Warm the olive oil in a large pot and cook the onion and bell pepper over medium heat for 6-7 minutes until softened.
- Add the garlic, tomatoes and bay leaf and simmer 5 minutes.
- Add the potatoes and white wine, then pour in enough water to just cover; simmer 12-15 minutes until the potatoes are almost tender.
- Nestle in the cod and clams, cover, and cook for 5-6 minutes until the fish is opaque and cooked through and the clams have opened; add the shrimp for the last 3 minutes; discard any unopened clams.
- Season with the salt, scatter with parsley, and serve in deep bowls with the broth.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 505 kcal | 24% |
| Carbohydrates | 35.4 g | |
| Water | 437 mL | |
| Fiber | 5.9 g | 20% |
| Protein | 39.2 g | 82% |
| Tryptophan | 0.37 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.4 g | |
| Lysine | 2.5 g | |
| Methionine | 0.84 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.6 g | |
| Histidine | 0.78 g | |
| Fat | 22 g | |
| Monounsaturated | 14.8 g | |
| Polyunsaturated | 2.7 g | |
| Docosahexaenoic Acid (DHA) | 0.17 g | |
| Eicosapentaenoic Acid (EPA) | 0.1 g | |
| Omega-6 | 2.2 g | |
| Saturated | 3.2 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 125 mg | |
| Calcium | 142 mg | 14% |
| Copper | 0.46 mg | 51% |
| Iron | 3.9 mg | 22% |
| Magnesium | 108 mg | 35% |
| Manganese | 0.59 mg | 33% |
| Phosphorus | 527 mg | 75% |
| Potassium | 1,414 mg | 30% |
| Selenium | 53.6 µg | 98% |
| Sodium | 957 mg | |
| Zinc | 2 mg | 25% |
| Thiamin (vitamin B1) | 0.7 mg | 64% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 4.5 mg | 32% |
| Pantothenic acid (vitamin B5) | 0.85 mg | 17% |
| Pyridoxine (vitamin B6) | 0.94 mg | 72% |
| Folate (vitamin B9) | 54.9 µg | 14% |
| Cobalamin (vitamin B12) | 7.7 µg | 320% |
| Choline | 132 mg | 31% |
| Vitamin A | 107 µg | 15% |
| Vitamin C | 77.9 mg | 104% |
| Vitamin D (D2 + D3) | 36.6 IU | 6% |
| Vitamin E | 4.6 mg | 31% |
| Vitamin K | 85.7 µg | 95% |
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
2.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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