Marmitako - Basque Fish Stew Recipe

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Marmitako - Basque Fish Stew
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Ingredients
11
Count
Nutrition
588
Calories
Total time
1
Minutes
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Ingredients:

  • 600 g fresh tuna (or bonito if you are in spain)
  • 1 kg potato
  • 3 garlic cloves
  • 4 tbsp olive oil
  • 1 liter water
  • 2 sprigs parsley

Directions:

  1. Start by peeling the potatoes and slicing them roughly. Then peel and thinly slice both the onion and the garlic. Pour the oil into a saucepan and let it warm on the hob until it starts to smoke. Then add the potatoes, the onion and the garlic and let these cook for about 5 minutes, turning occasionaly.
  2. Next add the bay leaves, the cayenne pepper, and finally a tsp of sweet paprika. Be careful at this point, you need to get the paprika coated in the oil without burning it - to do this successfully stir non-stop for between 20 to 30 seconds then immediately add the water, until the potato mixture is covered. Remove the cayenne pepper, and let the stew boil for 20 minutes.
  3. Meanwhile, prepare the tomatoes and the fish. To easily peel the tomatoes, scald them (cover for half a minute with boiling water) and then remove the skin. Chop the tomatoes roughly and purée them using a fork. Next, cut the fish into small cubes, carefully removing any remaining bones.
  4. When the 20 minutes are up (this time really depends on the type of potatoes) add the tomato purée and leave the dish simmering on the hob for a further 7 minutes. Then add the tuna, and cook it for just 5 to 7 minutes more - you really have to be careful not to overcook the fish or it won’t be tender. Sprinkle with the chopped parsley and serve in bowls.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 587.73 Kcal (2461 kJ)
Calories from fat 194.47 Kcal
% Daily Value*
Total Fat 21.61g 33%
Cholesterol 57mg 19%
Sodium 200.82mg 8%
Potassium 1399.57mg 30%
Total Carbs 57.33g 19%
Sugars 13.22g 53%
Dietary Fiber 9.19g 37%
Protein 40.6g 81%
Vitamin C 14.6mg 24%
Vitamin A 4mg 134%
Iron 4.2mg 23%
Calcium 109.5mg 11%
Amount Per 100 g
Calories 116.75 Kcal (489 kJ)
Calories from fat 38.63 Kcal
% Daily Value*
Total Fat 4.29g 33%
Cholesterol 11.32mg 19%
Sodium 39.89mg 8%
Potassium 278.02mg 30%
Total Carbs 11.39g 19%
Sugars 2.63g 53%
Dietary Fiber 1.83g 37%
Protein 8.06g 81%
Vitamin C 2.9mg 24%
Vitamin A 0.8mg 134%
Iron 0.8mg 23%
Calcium 21.7mg 11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 12.8
    Points
  • 15
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol

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