Mixed Seafood Casserole

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Mixed Seafood Casserole
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
709
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie709 kcal(34 %)
Protein96.13 g(98 %)
Fat24.38 g(21 %)
Carbohydrates18.8 g(13 %)
Sugar added0 g(0 %)
Roughage2.31 g(8 %)
Vitamin A243.01 mg(30,376 %)
Vitamin D0.01 μg(0 %)
Vitamin E3.3 mg(28 %)
Vitamin B₁0.53 mg(53 %)
Vitamin B₂0.72 mg(65 %)
Niacin31.43 mg(262 %)
Vitamin B₆0.95 mg(68 %)
Folate151.03 μg(50 %)
Pantothenic acid5.57 mg(93 %)
Biotin27.68 μg(62 %)
Vitamin B₁₂32.13 μg(1,071 %)
Vitamin C63.87 mg(67 %)
Potassium1,959.59 mg(49 %)
Calcium301.68 mg(30 %)
Magnesium201.18 mg(67 %)
Iron9.32 mg(62 %)
Iodine135.47 μg(68 %)
Zinc13.28 mg(166 %)
Saturated fatty acids3.57 g
Cholesterol442.85 mg
Author of this recipe:

Ingredients

for
4
Ingredients
cup
3 cups
mixed mussels
1
chile pepper (chopped)
1
onion (diced)
2
4 tablespoons
1 ⅔ cups
4
tomatoes (peeled and diced)
2 cups
Monkfish (diced)
2
cooked lobsters (flesh removed from the shell, chopped)
4
How healthy are the main ingredients?
onionolive oiltomato

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.