Sautéed Seafood with Asparagus

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Sautéed Seafood with Asparagus
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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
560
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie560 kcal(27 %)
Protein67.72 g(69 %)
Fat19.98 g(17 %)
Carbohydrates18.65 g(12 %)
Sugar added0 g(0 %)
Roughage1.23 g(4 %)
Vitamin A226.17 mg(28,271 %)
Vitamin D0.05 μg(0 %)
Vitamin E2.51 mg(21 %)
Vitamin B₁0.55 mg(55 %)
Vitamin B₂0.86 mg(78 %)
Niacin21.67 mg(181 %)
Vitamin B₆0.68 mg(49 %)
Folate140.09 μg(47 %)
Pantothenic acid2.37 mg(40 %)
Biotin12.81 μg(28 %)
Vitamin B₁₂37.62 μg(1,254 %)
Vitamin C48.5 mg(51 %)
Potassium1,002.31 mg(25 %)
Calcium153.04 mg(15 %)
Magnesium124.12 mg(41 %)
Iron11 mg(73 %)
Iodine154.13 μg(77 %)
Zinc6.35 mg(79 %)
Saturated fatty acids3.45 g
Cholesterol366.37 mg

Ingredients

for
4
Ingredients
1 bunch green Asparagus
2 tablespoons olive oil
1 onion (finely sliced)
1 clove garlic (chopped)
1 deseeded, sliced, red Bell pepper
7 ounces Squid ring (cleaned)
3 ½ ounces baby Octopus (cleaned)
7 ounces White fish (cut into chunks)
7 ounces King prawn (heads removed)
18 ounces mussels (cleaned)
½ cup white wine
How healthy are the main ingredients?
olive oilgarliconion

Preparation steps

1.
Trim the asparagus and blanch in boiling salted water then drain, refresh in cold water and cut into 5cm/2" lengths.
2.
Heat the oil in a wide pan and gently cook the onion until soft but not brown. Add the garlic and bell pepper, cook for 5 minutes then add the squid, baby octopus and white fish.
3.
Cook over a high heat for 3 minutes then add the prawns, mussels and white wine. Cover the dish and cook for 2 minutes or until the mussels have opened.
4.
SEason with salt and pepper and serve immediately.