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Spicy Hake Stew with Garlic Toasts

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

 

Amount per serving

Protein (g)

41.9g

Energy (kJ)

2134kJ

Energy (kcal)

510kcal

Carbohydrate incl. fibre (g)

44.1g

Carbohydrate excl. fibre (g)

36.2g

Sugar (g)

9.1g

Fibre (g)

7.9g

Fat (g)

20.1g

Saturated fat (g)

3.1g

Unsaturated fat (g)

12.4g

Monounsaturated fat (g)

3.5g

Polyunsaturated fat (g)

8.9g

Trans fat (g)

0.1g

Cholesterol (mg)

46mg

Sodium (mg)

266mg

Salt (g)

0.66g

Vitamin A (IU)

1447IU

Vitamin C (mg)

62.1mg

Calcium (mg)

100mg

Iron (mg)

2.82mg

Potassium (mg)

1224mg

Total

167.6g

8537kJ

2041kcal

176.5g

144.8g

36.3g

31.7g

80.4g

12.3g

49.6g

14.0g

35.6g

0.3g

184mg

1063mg

2.66g

5787IU

248.5mg

400mg

11.30mg

4897mg

  • 60 ml vegetable oil
  • 1 Knorr Chakalaka Soup
  • 800 g sustainable hake fillets, skin on, defrosted
  • 3 onions, peeled and sliced
  • 6 ripe tomatoes, chopped
  • 4 potatoes, peeled and cubed
  • 3 cloves garlic, crushed
  • 10 ml Robertsons dried mixed herbs
  • 375 ml water
  • salt and ground black pepper
  • fresh lemon juice
  • finely chopped fresh parsley, for garnish
  • French bread, oil and extra fresh garlic for the toasts