Recipes · Korean · Stews
Maeuntang (Spicy Fish Stew)
One serving has 315 kcal and 43 g protein, and at least a fifth of a woman's daily need of selenium (119%), vitamin C (90%), pyridoxine (85%), cobalamin (83%), phosphorus (81%) and niacin (73%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (721 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free, High protein
- Contains: celery, fish, gluten, soy
Ingredients
- 180 g Cod, raw
- 60 g Daikon radish, raw
- 40 g Napa cabbage, raw
- 40 g Onions, raw
- 12 g Cayenne pepper
- 8 g Hoisin sauce
- 10 g Garlic, raw
- 10 g Chili peppers, green, raw
- 350 g Fish stock
- 10 g Scallions, raw
- 0.6 g Salt
Method
- Cut the fish into large chunks and the daikon into thin slices.
- Bring the fish stock to a boil with the daikon and simmer for 8 minutes until nearly tender.
- Stir in the gochugaru, gochujang and garlic, then add the fish, napa cabbage and onion.
- Simmer gently for 10-12 minutes, until the fish is just cooked through and flakes easily.
- Add the sliced chili, season with salt if needed, scatter with scallion, and serve bubbling hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 315 kcal | 15% |
| Carbohydrates | 24.2 g | |
| Water | 640 mL | |
| Fiber | 6.2 g | 21% |
| Protein | 43.1 g | 90% |
| Tryptophan | 0.38 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.7 g | |
| Lysine | 3 g | |
| Methionine | 0.97 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 0.98 g | |
| Fat | 5.9 g | |
| Monounsaturated | 0.98 g | |
| Polyunsaturated | 2.5 g | |
| Docosahexaenoic Acid (DHA) | 0.57 g | |
| Eicosapentaenoic Acid (EPA) | 0.45 g | |
| Omega-6 | 1.1 g | |
| Saturated | 1.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 77.6 mg | |
| Calcium | 238 mg | 24% |
| Copper | 0.44 mg | 49% |
| Iron | 3.3 mg | 18% |
| Magnesium | 107 mg | 35% |
| Manganese | 0.65 mg | 36% |
| Phosphorus | 569 mg | 81% |
| Potassium | 1,687 mg | 36% |
| Selenium | 65.6 µg | 119% |
| Sodium | 1,184 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.26 mg | 24% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 10.2 mg | 73% |
| Pantothenic acid (vitamin B5) | 0.53 mg | 11% |
| Pyridoxine (vitamin B6) | 1.1 mg | 85% |
| Folate (vitamin B9) | 106 µg | 27% |
| Cobalamin (vitamin B12) | 2 µg | 83% |
| Choline | 170 mg | 40% |
| Vitamin A | 292 µg | 42% |
| Vitamin C | 67.2 mg | 90% |
| Vitamin D (D2 + D3) | 64.8 IU | 11% |
| Vitamin E | 5.5 mg | 36% |
| Vitamin K | 50.4 µg | 56% |
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
2.4 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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