Battered Seafood and Vegetables

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Battered Seafood and Vegetables
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
612
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie612 kcal(29 %)
Protein61.96 g(63 %)
Fat21.28 g(18 %)
Carbohydrates42.12 g(28 %)
Sugar added0 g(0 %)
Roughage1.23 g(4 %)
Vitamin A108.05 mg(13,506 %)
Vitamin D0.03 μg(0 %)
Vitamin E1.51 mg(13 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂1.09 mg(99 %)
Niacin18.01 mg(150 %)
Vitamin B₆0.36 mg(26 %)
Folate157.76 μg(53 %)
Pantothenic acid2.26 mg(38 %)
Biotin9.51 μg(21 %)
Vitamin B₁₂29.6 μg(987 %)
Vitamin C27.5 mg(29 %)
Potassium1,073.99 mg(27 %)
Calcium156.59 mg(16 %)
Magnesium121.97 mg(41 %)
Iron12.34 mg(82 %)
Iodine109.32 μg(55 %)
Zinc38.67 mg(483 %)
Saturated fatty acids3.47 g
Cholesterol318.25 mg

Ingredients

for
8
Ingredients
2 cups unbleached all-purpose flour
½ cup good quality olive oil
water
kosher salt (to taste)
freshly ground Black pepper (to taste)
3 fresh egg whites (lightly beaten)
16 ounces Calamari (bodies sliced into rings; tentacles reserved)
2 dozens Oyster (shucked)
2 dozens mussels (shucked)
3 cups large shrimp (tail intact and deveined)
3 cups Scallop
1 Sea bass fillet (cut into bite size pieces)
1 onion (cut into rings)
1 medium zucchini (cut into 1-inch by 4-inch strips)
3 cups button Mushrooms
Oil (for frying)
2 fresh lemons (cut into wedges)
How healthy are the main ingredients?
Mushroomolive oilsaltOysteronionzucchini

Preparation steps

1.
In a medium bowl, whisk flour and olive oil together. Use water a teaspoonful at a time to thin out the batter. Allow the batter to rest for 30 minutes.
2.
Fold egg whites into the batter. Season the seafood and vegetables with salt and pepper.
3.
Heat the oil to 350º F. You might consider working with two skillets of oil, to speed up the cooking process. Dip each piece of seafood in the batter, allowing the excess batter to drip off. Starting with the calamari fry the seafood in batches. Seafood will cook quickly. Make sure to bring the oil temperature back up to 350º, after each batch. Remove fried seafood from oil with a slotted spoon and drain on paper towels.
4.
Dip the vegetables in the batter and fry until light golden brown, about 3 minutes. Drain on paper towels.
5.
Season with salt and pepper to taste. Divide between plates and serve with lemon wedges.