Seafood from the Pan with Tomatoes and Arugula
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 28 min.
Ready in
Calories:
241
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 241 cal. | (11 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 47.2 μg | (79 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 14 μg | (31 %) | ||
| Vitamin B₁₂ | 5.5 μg | (183 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 611 mg | (15 %) | ||
| Calcium | 102 mg | (10 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 49 μg | (25 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 201 mg | |||
| Cholesterol | 300 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 handful Arugula
- 200 grams Cherry tomatoes
- ½ Red Bell pepper
- 2 garlic cloves
- 1 shallot
- 4 sprigs parsley
- 4 sprigs Basil
- 375 grams small Cuttlefish (ready to cook)
- 125 grams shrimp (ready to cook)
- 4 Tbsps olive oil
- Sea salt
- freshly ground peppers
- 3 Tbsps lemon juice
- 50 grams black Olives (pitted)
- 4 Lemon wedge (for garnish)
Preparation steps
1.
Rinse arugula, trim and spin dry. Rinse tomatoes and cut in half. Rinse bell pepper, remove seeds and ribs and cut into small cubes. Peel garlic and shallot and finely chop. Rinse parsley and basil and finely chop leaves. Rinse squid and shrimp and pat dry. Cut shrimp in half and cut squid into bite size pieces.
2.
Heat oil in a pan and sear squid and shrimp briefly. Add garlic and shallots and cook. Add tomatoes and bell pepper to the pan, fry briefly and season with salt, pepper and lemon juice. Add herbs and olives to the pan and stir.
3.
Arrange arugula on a plate and cover with seafood mixture. Serve immediately garnished with 1 lemon wedge.
