Mixed Seafood in Tomato Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 425 cal. | (20 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.3 g | (11 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 12.5 μg | (63 %) | ||
| Vitamin E | 10.2 mg | (85 %) | ||
| Vitamin K | 32.7 μg | (55 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 16.6 mg | (138 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 126 μg | (42 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 13.7 μg | (457 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 1,333 mg | (33 %) | ||
| Calcium | 175 mg | (18 %) | ||
| Magnesium | 173 mg | (58 %) | ||
| Iron | 7.2 mg | (48 %) | ||
| Iodine | 298 μg | (149 %) | ||
| Zinc | 5.3 mg | (66 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 448 mg | |||
| Cholesterol | 315 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 500 grams mussels (or mussels and clams)
- 350 grams King prawn
- 400 grams Monkfish
- 1 Red chili pepper
- 1 large onion
- 2 garlic cloves
- 4 Tbsps olive oil
- 600 grams pureed Tomatoes (canned)
- 1 sm can Saffron (0.1 gram)
- 30 grams ground almonds
- 200 milliliters fish stock
- salt
- freshly ground peppers
- 1 tsp honey
- 1 tsp lemon juice
- 2 Tbsps freshly chopped parsley
Preparation steps
Rinse the shellfish thoroughly, scrub as needed and remove the beards if using mussels. Discard opened shells. Rinse the prawns and monkfish and pat dry. Cut the monkfish into pieces and peel and devein the prawns. Rinse, trim and chop the chile pepper. Peel the onion and garlic and chop finely. Sauté onion, garlic and chile pepper in a large frying pan in 2 tablespoons hot oil.
Add the tomatoes, saffron, almonds and stock and season with salt and pepper. Bring to a boil. Add prawns and monkfish to a second pan with the remaining hot oil and sear briefly. Season with salt and pepper and sprinkle with a little lemon juice.
Add the shellfish to the sauce and simmer gently, 5-6 minutes. Then season with salt, pepper, honey and lemon juice. Sprinkle with freshly chopped parsley. Serve with fresh ciabatta, if desired.
