Rustic Mussel and Vegetable Stew
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(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
547
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 547 cal. | (26 %) | ||
| Protein | 86 g | (88 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.8 g | (9 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 21.6 μg | (108 %) | ||
| Vitamin E | 10.1 mg | (84 %) | ||
| Vitamin K | 15.2 μg | (25 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 30.4 mg | (253 %) | ||
| Vitamin B₆ | 2 mg | (143 %) | ||
| Folate | 199 μg | (66 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 21.8 μg | (48 %) | ||
| Vitamin B₁₂ | 28.3 μg | (943 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 2,101 mg | (53 %) | ||
| Calcium | 251 mg | (25 %) | ||
| Magnesium | 246 mg | (82 %) | ||
| Iron | 13.3 mg | (89 %) | ||
| Iodine | 490 μg | (245 %) | ||
| Zinc | 8.8 mg | (110 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 915 mg | |||
| Cholesterol | 719 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps olive oil
- 2 cloves garlic cloves (minced)
- 1 large Eggplant (cubed)
- 2 canned, chopped Tomatoes (cored and finely chopped)
- 2 cups canned, chopped Tomatoes
- 2 cups peeled Prawn (deveined with tails intact)
- 4 cups mussels (cleaned with beards removed)
- 1 cup low-sodium fish stock
- 2 cups skinless Salmon fillet (pin-boned and cubed)
- 1 cup frozen Squid ring (thawed)
- Basil
- salt
- freshly ground peppers
Preparation steps
1.
Heat the oil in a large casserole dish set over a medium heat until hot. Add the garlic, aubergine, tomato, and seasoning, cooking for 6 - 7 minutes until softened.
2.
Add the prawns, mussels, and stock to the dish, stirring well. Bring to a simmer and then cover and cook over a reduced heat for 10 minutes.
3.
Preheat the grill to hot. Season the salmon and squid and arrange on a grilling tray. Grill for 4 - 5 minutes, turning once, until firm yet springy to the touch.
4.
Add the salmon and squid to the stew, discarding any mussels that haven't opened. Adjust the seasoning to taste and ladle into bowls.
5.
Serve with a garnish of basil leaves.
