Mixed Seafood Casserole
(0 votes)
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
474
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 474 cal. | (23 %) | ||
| Protein | 65 g | (66 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.6 g | (5 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 17.3 μg | (87 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 18.5 μg | (31 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 19.9 mg | (166 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 127 μg | (42 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 14.9 μg | (33 %) | ||
| Vitamin B₁₂ | 18.9 μg | (630 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,475 mg | (37 %) | ||
| Calcium | 204 mg | (20 %) | ||
| Magnesium | 177 mg | (59 %) | ||
| Iron | 9.8 mg | (65 %) | ||
| Iodine | 430 μg | (215 %) | ||
| Zinc | 6.6 mg | (83 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 583 mg | |||
| Cholesterol | 420 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ⅜ cup dry white wine
- 3 cups mixed mussels
- 1 chili pepper (chopped)
- 1 onion (diced)
- 2 garlic cloves (diced)
- 4 Tbsps olive oil
- 1 ⅔ cups fish stock
- 4 Tomatoes (peeled and diced)
- 2 cups Monkfish (diced)
- 2 cooked lobsters (flesh removed from the shell, chopped)
- Saffron
- 4 King prawn
- lemon juice
Preparation steps
1.
Place the wine in pot and bring to the boil. Add the mussels, cover and simmer for around 5 min until all the mussels are open. Remove from the heat and discard any mussels that haven't opened.
2.
Fry the chilli, onion and garlic in hot oil. Add the stock and the tomatoes and simmer for around 5 min. Add the monkfish, lobster, a pinch of saffron and the prawns and steep for around 6-8 min.
3.
Finally add the mussels to the broth and steep for a few minutes. Season with lemon juice, salt and ground black pepper and serve.
