Braised Seafood Tubes

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Braised Seafood Tubes
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Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
1081
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie1,081 kcal(51 %)
Protein129.89 g(133 %)
Fat40.57 g(35 %)
Carbohydrates39.76 g(27 %)
Sugar added0 g(0 %)
Roughage1.96 g(7 %)
Vitamin A367.83 mg(45,979 %)
Vitamin D0.3 μg(2 %)
Vitamin E11.67 mg(97 %)
Vitamin B₁0.31 mg(31 %)
Vitamin B₂2.46 mg(224 %)
Niacin36.9 mg(308 %)
Vitamin B₆0.63 mg(45 %)
Folate80.58 μg(27 %)
Pantothenic acid3.46 mg(58 %)
Biotin6.91 μg(15 %)
Vitamin B₁₂9.07 μg(302 %)
Vitamin C99.51 mg(105 %)
Potassium2,349.53 mg(59 %)
Calcium360.8 mg(36 %)
Magnesium286.71 mg(96 %)
Iron6.46 mg(43 %)
Iodine13.28 μg(7 %)
Zinc12.36 mg(155 %)
Saturated fatty acids8.28 g
Cholesterol1,791.49 mg

Ingredients

for
4
Ingredients
2 slices crustless white bread (torn into pieces)
cup milk
cup fish stock
10 shrimp
3 tablespoons olive oil
1 onion (finely chopped)
3 cloves garlic (finely chopped)
2 large, red chile peppers (finely chopped)
3 tablespoons fresh Basil (chopped)
1 egg yolk
40 Squid tentacles (cleaned)
40 Squid tentacles (cleaned)
cup white wine
2 cups canned Cherry tomatoes
To garnish
1 tablespoon fresh Basil (chopped)
How healthy are the main ingredients?
white breadolive oiloniongarlicBasilBasil

Preparation steps

1.
Soak the bread in the milk for 5 minutes and squeeze to remove any excess milk.
2.
In a medium pan, bring the fish stock to a simmer. Add the shrimps and simmer until they become pink in color. When they are cooked, remove the shrimps, retaining the fish stock. Chop the shrimps.
3.
Heat 1 Tbs olive oil in a large pan over a low temperature, add the onion, 1 crushed garlic clove and 1 of the chillies and cook until softened but not colored for about 5 minutes.
4.
Add 3 tbsp basil, chopped shrimps, bread and egg yolk. Season to taste with salt and ground black pepper.
5.
Cook for about 3 minutes until the mixture is fairly dry, stirring all the time to prevent it sticking.
6.
Put the mixture in a piping bag. Pipe the stuffing into each squid tube so that it is three-quarters full and carefully secure each squid tube with a cocktail stick. Set aside the tentacles.
7.
Heat 1 tablespoon of olive oil in a large skillet (frying pan) and add the squid tubes. Cook for about 10 minutes until lightly browned on both sides, turning frequently using the cocktail sticks. When the squid is golden-brown remove from the pan and keep warm.
8.
Add the remaining chili and the two crushed garlic cloves to the pan and cook for a further 1 minute. Add the white wine and simmer for about 5 minutes.
9.
Add the reserved fish stock and the tomatoes to the pan and simmer until the sauce is thickened. Season the sauce with salt and freshly ground black pepper to taste.
10.
Sprinkle with the chopped basil, to garnish. Just before serving, rub the tentacles with olive oil. Add them to a hot griddle pan and cook for about three minutes until browned. Serve with the stuffed squid and tentacles and alongside.