Recipes · Croatian · Stews
Gregada
One serving has 446 kcal and 37 g protein, and at least a fifth of a woman's daily need of selenium (123%), pyridoxine (105%), vitamin K (103%), vitamin D (D2 + D3) (68%), phosphorus (65%) and magnesium (38%). Ready in 50 minutes.
- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (496 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: alcohol, fish, sulphite
Ingredients
- 180 g Sea bass, raw
- 150 g Potatoes, russet, raw
- 40 g Wine, white
- 12 g Olive oil
- 8 g Garlic, raw
- 5 g Parsley, fresh
- 0.8 g Salt
- 100 g Water
Method
- Slice the potatoes into rounds about 1 cm thick.
- Layer the potato slices in a wide shallow pan with the sliced garlic and half the parsley.
- Cut the fish into thick portions and lay them over the potatoes.
- Pour over the wine, water and olive oil, and season with the salt.
- Cover and simmer gently for 25-30 minutes, shaking the pan occasionally instead of stirring, until the potatoes and fish are tender.
- Scatter with the remaining parsley and serve straight from the pan with the cooking juices spooned over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 446 kcal | 21% |
| Carbohydrates | 31.1 g | |
| Water | 402 mL | |
| Fiber | 2.3 g | 8% |
| Protein | 37.1 g | 77% |
| Tryptophan | 0.38 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.7 g | |
| Lysine | 3.1 g | |
| Methionine | 0.99 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 0.99 g | |
| Fat | 15.8 g | |
| Monounsaturated | 9.5 g | |
| Polyunsaturated | 2.7 g | |
| Docosahexaenoic Acid (DHA) | 0.78 g | |
| Eicosapentaenoic Acid (EPA) | 0.29 g | |
| Omega-6 | 1.3 g | |
| Saturated | 2.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 73.8 mg | |
| Calcium | 65.8 mg | 7% |
| Copper | 0.23 mg | 26% |
| Iron | 2.4 mg | 14% |
| Magnesium | 118 mg | 38% |
| Manganese | 0.45 mg | 25% |
| Phosphorus | 454 mg | 65% |
| Potassium | 1,175 mg | 25% |
| Selenium | 67.5 µg | 123% |
| Sodium | 450 mg | |
| Zinc | 1.4 mg | 17% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 0.29 mg | 26% |
| Niacin (vitamin B3) | 4.6 mg | 33% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 38% |
| Pyridoxine (vitamin B6) | 1.4 mg | 105% |
| Folate (vitamin B9) | 38.2 µg | 10% |
| Cobalamin (vitamin B12) | 0.54 µg | 23% |
| Choline | 133 mg | 31% |
| Vitamin A | 104 µg | 15% |
| Vitamin C | 17.7 mg | 24% |
| Vitamin D (D2 + D3) | 407 IU | 68% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 92.4 µg | 103% |
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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