Seafood Pasta
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 609 cal. | (29 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 77 g | (51 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 10.7 μg | (54 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 19.6 μg | (33 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 14.8 mg | (123 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 97 μg | (32 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 9.4 μg | (21 %) | ||
| Vitamin B₁₂ | 13 μg | (433 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 981 mg | (25 %) | ||
| Calcium | 148 mg | (15 %) | ||
| Magnesium | 167 mg | (56 %) | ||
| Iron | 8.3 mg | (55 %) | ||
| Iodine | 247 μg | (124 %) | ||
| Zinc | 5.5 mg | (69 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 358 mg | |||
| Cholesterol | 339 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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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