Fish and Shellfish Cioppino

4
Average: 4 (2 votes)
(2 votes)
Fish and Shellfish Cioppino

Fish and Shellfish Cioppino - Excellent sea products meet delicious earth products - a winning combination!

share Share
print
bookmark_border Copy URL
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
390
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie390 cal.(19 %)
Protein51 g(52 %)
Fat10 g(9 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage4.7 g(16 %)
Vitamin A0.6 mg(75 %)
Vitamin D11.1 μg(56 %)
Vitamin E6.9 mg(58 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin21.9 mg(183 %)
Vitamin B₆1.2 mg(86 %)
Folate170 μg(57 %)
Pantothenic acid1.3 mg(22 %)
Biotin14.7 μg(33 %)
Vitamin B₁₂9.6 μg(320 %)
Vitamin C47 mg(49 %)
Potassium1,626 mg(41 %)
Calcium182 mg(18 %)
Magnesium147 mg(49 %)
Iron5.3 mg(35 %)
Iodine175 μg(88 %)
Zinc3.7 mg(46 %)
Saturated fatty acids2.1 g
Uric acid443 mg
Cholesterol322 mg

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
How healthy are the main ingredients?
TomatoLeekSalmonolive oilcarrotshallot

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.