Mussel and Calamari Pasta
(0 votes)
(0 votes)
Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
532
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 532 cal. | (25 %) | ||
| Protein | 62 g | (63 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 10.9 μg | (55 %) | ||
| Vitamin E | 9.8 mg | (82 %) | ||
| Vitamin K | 26.2 μg | (44 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 20.6 mg | (172 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 142 μg | (47 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 21.2 μg | (47 %) | ||
| Vitamin B₁₂ | 15.5 μg | (517 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 1,516 mg | (38 %) | ||
| Calcium | 193 mg | (19 %) | ||
| Magnesium | 199 mg | (66 %) | ||
| Iron | 7.3 mg | (49 %) | ||
| Iodine | 283 μg | (142 %) | ||
| Zinc | 5.9 mg | (74 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 530 mg | |||
| Cholesterol | 501 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 onion (finely diced)
- 2 cloves garlic cloves (finely diced)
- 2 Tbsps olive oil
- 1 Tbsp tomato puree
- ⅜ cup Red wine
- 8 Tomatoes (peeled and chopped)
- 1 tsp dried oregano
- 14 ozs Spaghetti
- 8 King prawn (deveined and peeled, apart from the tail)
- 1.333 cups Monkfish (cut into chunks)
- 1.333 cups Squid ring
- 1 ⅔ cups mussels (washed thoroughly, discarding any that are open)
- 2 Tbsps roughly chopped parsley
Preparation steps
1.
Fry the onion and garlic in a large pan in hot oil. Add the tomato purée and fry briefly, then deglaze with the wine. Add the tomatoes and oregano and let the sauce simmer for around 10 minutes, to thicken slightly.
2.
Cook the pasta in boiling salted water until al dente.
3.
Season the sauce with salt and ground black pepper. Add the prawns, monkfish, squid and mussels. Cover and cook over a low heat for 5 minutes until just done. Stir through the drained pasta, check the seasoning and serve in pasta bowls, sprinkled with parsley.
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