Seafood Pasta

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Seafood Pasta
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Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
609
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie609 cal.(29 %)
Protein44 g(45 %)
Fat10 g(9 %)
Carbohydrates77 g(51 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.2 mg(25 %)
Vitamin D10.7 μg(54 %)
Vitamin E5.2 mg(43 %)
Vitamin K19.6 μg(33 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin14.8 mg(123 %)
Vitamin B₆0.6 mg(43 %)
Folate97 μg(32 %)
Pantothenic acid1 mg(17 %)
Biotin9.4 μg(21 %)
Vitamin B₁₂13 μg(433 %)
Vitamin C21 mg(22 %)
Potassium981 mg(25 %)
Calcium148 mg(15 %)
Magnesium167 mg(56 %)
Iron8.3 mg(55 %)
Iodine247 μg(124 %)
Zinc5.5 mg(69 %)
Saturated fatty acids2 g
Uric acid358 mg
Cholesterol339 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
500 grams mussels (or mussels and clams)
4 King prawn (ready to cook, deveined and peeled down to the tail segment)
150 grams Squid tentacle (ready to cook)
1 Red chili pepper
2 lg leaves Swiss chard
1 onion
2 garlic cloves
2 Tbsps olive oil
150 milliliters dry white wine
150 milliliters fish stock
salt
freshly ground peppers
½ tsp lemon zest (organic)
400 grams Spaghetti
2 Tbsps freshly chopped parsley
How healthy are the main ingredients?
olive oilparsleyoniongarlic clovesalt

Preparation steps

1.

Scrub all shellfish thoroughly. Discard open shells. Rinse the prawns and squid, pat dry and cut the tubes into rings. Rinse chile pepper, remove seeds and cut into rings. Rinse the chard, shake dry and cut into large pieces. Peeol onion and garlic and finely chop. Cook both in oil in a large skillet until translucent. Add chile pepper, white wine and stock and bring to a boil. Season with salt, pepper and lemon zest and add seafood and chard. Cook for about 10 minutes.

2.

Cook the spaghetti in salted water until al dente. Add the drained spaghetti to the shellfish along with the parsley and toss before dividing among plates. Serve with grated Parmesan cheese, if desired.

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