Recipes · Tunisian · Seafood
Kabkabou (Tunisian Fish Stew)
One serving has 316 kcal and 32 g protein, and at least a fifth of a woman's daily need of selenium (104%), pyridoxine (54%), phosphorus (43%), cobalamin (38%), copper (32%) and vitamin C (30%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (364 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: fish
Ingredients
- 150 g Grouper, raw
- 40 g Onions, raw
- 6 g Garlic, raw
- 15 g Tomato paste
- 40 g Tomato puree
- 6 g Sriracha
- 15 g Olives, green
- 5 g Capers
- 15 g Lemons, raw
- 1 g Cumin
- 0.05 g Saffron
- 10 g Olive oil
- 1 g Salt
- 60 g Water
Method
- Heat the olive oil in a wide pan and cook the sliced onion and garlic over medium heat for 5 minutes until soft.
- Stir in the harissa (or the sriracha here), tomato paste, tomato puree, cumin and saffron; cook 2 minutes, then add the water and bring to a simmer.
- Season the fish with salt and lay it in the sauce.
- Scatter over the olives, capers and sliced lemon (salt the lemon slices a day ahead for a more authentic preserved-lemon flavor, if you have time).
- Cover and simmer gently for 10-12 minutes, spooning sauce over the fish, until it flakes easily.
- Serve the fish with plenty of the sauce spooned over, and bread or couscous on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 316 kcal | 15% |
| Carbohydrates | 16 g | |
| Water | 297 mL | |
| Fiber | 3.5 g | 12% |
| Protein | 31.9 g | 67% |
| Tryptophan | 0.34 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.4 g | |
| Lysine | 2.7 g | |
| Methionine | 0.87 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1 g | |
| Valine | 1.6 g | |
| Histidine | 0.89 g | |
| Fat | 14.4 g | |
| Monounsaturated | 9.5 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0.33 g | |
| Eicosapentaenoic Acid (EPA) | 0.04 g | |
| Omega-6 | 1.3 g | |
| Saturated | 2.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 55.5 mg | |
| Calcium | 99.5 mg | 10% |
| Copper | 0.29 mg | 32% |
| Iron | 3.8 mg | 21% |
| Magnesium | 77.4 mg | 25% |
| Manganese | 0.35 mg | 19% |
| Phosphorus | 304 mg | 43% |
| Potassium | 1,202 mg | 26% |
| Selenium | 57.2 µg | 104% |
| Sodium | 1,042 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.11 mg | 10% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 29% |
| Pyridoxine (vitamin B6) | 0.7 mg | 54% |
| Folate (vitamin B9) | 32.2 µg | 8% |
| Cobalamin (vitamin B12) | 0.9 µg | 38% |
| Choline | 20.1 mg | 5% |
| Vitamin A | 98.2 µg | 14% |
| Vitamin C | 22.3 mg | 30% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.8 mg | 26% |
| Vitamin K | 11.5 µg | 13% |
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
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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