Tuna Stew Recipe

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Ingredients:

Serving

5 tbsp olive oil
1 large onion, chopped
2 cloves garlic , smashed
7 oz canned diced tomatoes
1 1/2 lbs potatoes, cut in 2 inch cubes
3 green bell peppers , deseeded and roughly chopped
1 1/4 cups cold water
2 lbs fresh tuna , cut into bite sized chunks
4 slices crusty white bread
salt and pepper

Directions:

Heat 2 tablespoons of the oil in a saucepan and add the onion.
Cook for 8 to 10 minutes until soft and brown.
Add the garlic and cook a further 1 minute.
Add the tomatoes, cover and simmer for 30 minutes until thickened.
Meanwhile, in a clean saucepan mix together the potatoes and peppers.
Add the water (which should just cover the veggies), bring to a boil and simmer for 15 minutes until the potatoes are almost tender.
Add the tuna and the tomato mixture to the potatoes and peppers and season.
Cover and simmer for 6 to 8 minutes until the tuna is tender.
Meanwhile, heat the remaining oil in a large frypan over a medium heat and add the bread slices.
Fry on both sides until golden.
Drain on paper towels.
Serve with the stew.
Variation: Substitute any very firm fleshed fish, such as shark or swardfish for the tuna.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	748.31 Kcal (3133 kJ)
Calories from fat	264.71 Kcal
		% Daily Value*
Total Fat	29.41g	45%
Cholesterol	86.17mg	29%
Sodium	387.86mg	16%
Potassium	1483.89mg	32%
Total Carbs	58.12g	19%
Sugars	15.03g	60%
Dietary Fiber	10.5g	42%
Protein	60.09g	120%
Vitamin C	99.8mg	166%
Vitamin A	6.2mg	206%
Iron	43.6mg	242%
Calcium	300.7mg	30%

Amount Per 100 g
Calories	104.52 Kcal (438 kJ)
Calories from fat	36.97 Kcal
		% Daily Value*
Total Fat	4.11g	45%
Cholesterol	12.03mg	29%
Sodium	54.17mg	16%
Potassium	207.25mg	32%
Total Carbs	8.12g	19%
Sugars	2.1g	60%
Dietary Fiber	1.47g	42%
Protein	8.39g	120%
Vitamin C	13.9mg	166%
Vitamin A	0.9mg	206%
Iron	6.1mg	242%
Calcium	42mg	30%

* 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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