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Fish and Shellfish Cioppino
(2 votes)
Health Score:
87 / 100
Difficulty:
easy
Preparation:
40 min.
Preparation
Calories:
390
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 390 cal. | (19 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 11.1 μg | (56 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 21.9 mg | (183 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 170 μg | (57 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 14.7 μg | (33 %) | ||
| Vitamin B₁₂ | 9.6 μg | (320 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 1,626 mg | (41 %) | ||
| Calcium | 182 mg | (18 %) | ||
| Magnesium | 147 mg | (49 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 175 μg | (88 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 443 mg | |||
| Cholesterol | 322 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- Ingredients
- 1 stalk Leeks
- 1 carrot
- 1 pc Celery root
- 1 shallot
- 2 garlic cloves
- 4 ozs Salmon
- 10 ozs Halibut fillet
- 14 ozs mussels
- 7 ozs shrimp (ready to cook)
- 7 ozs Squid tentacle (ready to cook)
- 1 lemon
- 1 Tbsp olive oil
- 6 ozs dry white wine
- 10 ozs fish stock (from a jar)
- 14 ozs chunky Tomatoes (canned)
- salt
- peppers
- 4 stalks parsley
Preparation steps
1.
Cut leek lengthwise, rinse and pat dry, cut into rings. Peel carrot, celery, shallot and garlic. Slice carrot and cut celery cut into cubes. Chop shallot and garlic.
2.
Rinse fish fillets under cold water, pat dry and cut into bite-sized cubes. Rinse and clean mussels, removing all beards (throw out all open mussels). Rinse squid, cut into rings. Rinse lemon in hot water and slice.
3.
Heat oil in a pot. Saute vegetables on medium heat for 5 minutes. Deglaze pot with wine. Add stock, tomatoes and lemon slices, season with salt and pepper.
4.
Add fish cubes, mussels, squid and shrimp and simmer for about 5 minutes on medium heat. Rinse parsley, shake dry, pluck off and chop leaves. Add to stew. Serve.
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