Rustic Mussel and Vegetable Stew

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Rustic Mussel and Vegetable Stew
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
547
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie547 cal.(26 %)
Protein86 g(88 %)
Fat15 g(13 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage2.8 g(9 %)
Vitamin A0.3 mg(38 %)
Vitamin D21.6 μg(108 %)
Vitamin E10.1 mg(84 %)
Vitamin K15.2 μg(25 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.8 mg(73 %)
Niacin30.4 mg(253 %)
Vitamin B₆2 mg(143 %)
Folate199 μg(66 %)
Pantothenic acid2.9 mg(48 %)
Biotin21.8 μg(48 %)
Vitamin B₁₂28.3 μg(943 %)
Vitamin C45 mg(47 %)
Potassium2,101 mg(53 %)
Calcium251 mg(25 %)
Magnesium246 mg(82 %)
Iron13.3 mg(89 %)
Iodine490 μg(245 %)
Zinc8.8 mg(110 %)
Saturated fatty acids3.6 g
Uric acid915 mg
Cholesterol719 mg
Complete sugar5 g

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
How healthy are the main ingredients?
Tomatoolive oilgarlic cloveEggplantTomatoBasil

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.