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Creamy Fish Stew

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

 

Amount per serving

Protein (g)

27.0g

Energy (kJ)

1504kJ

Energy (kcal)

359kcal

Carbohydrate incl. fibre (g)

42.8g

Carbohydrate excl. fibre (g)

40.7g

Sugar (g)

7.9g

Fibre (g)

2.1g

Fat (g)

8.4g

Saturated fat (g)

2.3g

Unsaturated fat (g)

4.5g

Monounsaturated fat (g)

2.0g

Polyunsaturated fat (g)

2.6g

Trans fat (g)

0.0g

Cholesterol (mg)

82mg

Sodium (mg)

589mg

Salt (g)

1.47g

Vitamin A (IU)

497IU

Vitamin C (mg)

34.5mg

Calcium (mg)

129mg

Iron (mg)

3.81mg

Potassium (mg)

550mg

Total

162.2g

9026kJ

2156kcal

256.7g

243.9g

47.2g

12.8g

50.3g

13.9g

27.2g

11.7g

15.5g

0.1g

490mg

3533mg

8.82g

2984IU

207.1mg

776mg

22.88mg

3298mg

  • 1 onion, finely chopped
  • 2 green peppers, chopped (seeded)
  • 15 ml oil
  • 1 kg frozen fish fillets
  • salt and freshly ground black pepper
  • the juice of 1 lemon
  • 250 ml cake flour
  • 1 sachet Knorr chicken and Mushroom Pan Dry Cook-in-Sauce
  • 30 ml tomato paste
  • 30 ml chutney
  • 1 pinch Robertsons rosemary
  • 10 ml finely parsley, chopped
  • 400 ml milk