Recipes · Montenegrin · Stews
Brudet (Montenegrin Fish Stew)
One serving has 381 kcal and 39 g protein, and at least a fifth of a woman's daily need of cobalamin (457%), manganese (174%), selenium (159%), phosphorus (75%), vitamin K (70%) and pyridoxine (54%). Ready in 55 minutes.
- Preparation: 20 min
- Cooking: 35 min
- Makes: 1 serving (522 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: alcohol, fish, shellfish, sulphite
Ingredients
- 150 g Cod, raw
- 80 g Mussels, raw
- 100 g Tomatoes, canned, crushed
- 40 g Onions, raw
- 6 g Garlic, raw
- 12 g Olive oil
- 30 g Wine, white
- 3 g Parsley, fresh
- 0.6 g Salt
- 0.2 g Black pepper
- 100 g Water
Method
- Clean the mussels, discarding any that stay open when tapped.
- Warm the olive oil in a wide pan and soften the onion and garlic for 5 minutes.
- Add the crushed tomato, wine and water, and simmer for 10 minutes.
- Cut the fish into chunks and add to the pan; simmer gently for 8-10 minutes until nearly cooked through.
- Add the mussels, cover and cook for 4-5 minutes until they open; discard any that remain shut.
- Season with the salt and pepper.
- Scatter with parsley and serve with soft polenta.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 381 kcal | 18% |
| Carbohydrates | 17.1 g | |
| Water | 444 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 38.8 g | 81% |
| Tryptophan | 0.43 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.7 g | |
| Leucine | 2.9 g | |
| Lysine | 3.3 g | |
| Methionine | 1 g | |
| Cystine | 0.44 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.9 g | |
| Histidine | 1 g | |
| Fat | 15.2 g | |
| Monounsaturated | 9.4 g | |
| Polyunsaturated | 2.2 g | |
| Docosahexaenoic Acid (DHA) | 0.38 g | |
| Eicosapentaenoic Acid (EPA) | 0.25 g | |
| Omega-6 | 1.3 g | |
| Saturated | 2.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 86.9 mg | |
| Calcium | 110 mg | 11% |
| Copper | 0.35 mg | 39% |
| Iron | 5.6 mg | 31% |
| Magnesium | 107 mg | 34% |
| Manganese | 3.1 mg | 174% |
| Phosphorus | 522 mg | 75% |
| Potassium | 1,292 mg | 27% |
| Selenium | 87.2 µg | 159% |
| Sodium | 738 mg | |
| Zinc | 2.4 mg | 31% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.34 mg | 31% |
| Niacin (vitamin B3) | 5.8 mg | 41% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.7 mg | 54% |
| Folate (vitamin B9) | 69.8 µg | 17% |
| Cobalamin (vitamin B12) | 11 µg | 457% |
| Choline | 168 mg | 40% |
| Vitamin A | 80.1 µg | 11% |
| Vitamin C | 25.9 mg | 35% |
| Vitamin D (D2 + D3) | 54 IU | 9% |
| Vitamin E | 4.4 mg | 29% |
| Vitamin K | 62.7 µg | 70% |
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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