Mixed Seafood Casserole

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Mixed Seafood Casserole
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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)
Calorie474 cal.(23 %)
Protein65 g(66 %)
Fat17 g(15 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage1.6 g(5 %)
Vitamin A0.2 mg(25 %)
Vitamin D17.3 μg(87 %)
Vitamin E8.2 mg(68 %)
Vitamin K18.5 μg(31 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.7 mg(64 %)
Niacin19.9 mg(166 %)
Vitamin B₆1.5 mg(107 %)
Folate127 μg(42 %)
Pantothenic acid3 mg(50 %)
Biotin14.9 μg(33 %)
Vitamin B₁₂18.9 μg(630 %)
Vitamin C34 mg(36 %)
Potassium1,475 mg(37 %)
Calcium204 mg(20 %)
Magnesium177 mg(59 %)
Iron9.8 mg(65 %)
Iodine430 μg(215 %)
Zinc6.6 mg(83 %)
Saturated fatty acids3.3 g
Uric acid583 mg
Cholesterol420 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
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
How healthy are the main ingredients?
olive oiloniongarlic cloveTomato

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.

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