Braised Seafood Tubes
(0 votes)
(0 votes)
Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
1156
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 1,156 cal. | (55 %) | ||
| Protein | 193 g | (197 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 11 μg | (55 %) | ||
| Vitamin E | 31.8 mg | (265 %) | ||
| Vitamin K | 16 μg | (27 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 64.5 mg | (538 %) | ||
| Vitamin B₆ | 4.3 mg | (307 %) | ||
| Folate | 221 μg | (74 %) | ||
| Pantothenic acid | 6 mg | (100 %) | ||
| Biotin | 122 μg | (271 %) | ||
| Vitamin B₁₂ | 55.6 μg | (1,853 %) | ||
| Vitamin C | 85 mg | (89 %) | ||
| Potassium | 3,516 mg | (88 %) | ||
| Calcium | 471 mg | (47 %) | ||
| Magnesium | 462 mg | (154 %) | ||
| Iron | 10.4 mg | (69 %) | ||
| Iodine | 322 μg | (161 %) | ||
| Zinc | 10.6 mg | (133 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 1,661 mg | |||
| Cholesterol | 3,014 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 slices crustless white bread (torn into pieces)
- ⅜ cup milk
- ⅞ cup fish stock
- 10 shrimp
- 3 Tbsps olive oil
- 1 onion (finely chopped)
- 3 cloves garlic cloves (finely chopped)
- 2 large, red chili peppers (finely chopped)
- 3 Tbsps fresh Basil (chopped)
- 1 egg yolk
- 40 Squid tentacles (cleaned)
- 40 Squid tentacles (cleaned)
- ⅜ cup white wine
- 2 cups canned Cherry tomatoes
- To garnish
- 1 Tbsp fresh Basil (chopped)
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.
