Seafood Soup
Healthy, because
Even smarter
Nutritional values
This seafood soup is rich in protein as well as iodine from the shrimp, which helps support thyroid health.
Serve this seafood soup with grilled pieces of whole wheat baguette, which are rich in fiber.
(Percentage of daily recommendation)
| Calorie | 404 cal. | (19 %) | ||
| Protein | 55 g | (56 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.1 g | (10 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 11 μg | (55 %) | ||
| Vitamin E | 11.2 mg | (93 %) | ||
| Vitamin K | 34.6 μg | (58 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 18.1 mg | (151 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 134 μg | (45 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 13.5 μg | (450 %) | ||
| Vitamin C | 94 mg | (99 %) | ||
| Potassium | 1,461 mg | (37 %) | ||
| Calcium | 255 mg | (26 %) | ||
| Magnesium | 202 mg | (67 %) | ||
| Iron | 7.8 mg | (52 %) | ||
| Iodine | 337 μg | (169 %) | ||
| Zinc | 6.5 mg | (81 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 481 mg | |||
| Cholesterol | 414 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 18 ozs mussels
- 5 ozs dry white wine
- 1 onion
- 2 garlic cloves
- 1 red chili pepper
- 1 red Bell pepper
- 4 Tomatoes
- 2 Tbsps olive oil
- 2 Tbsps Tomato paste
- 26 ozs fish stock
- salt
- freshly ground peppers
- 12 King prawn (deveined and peeled down to the tail segment)
- lemon juice
- cilantro (for garnish)
Preparation steps
Scrub the mussels and remove the beards. In a wide pan, heat the white wine, add the mussels, cover and simmer for about 3 minutes until the mussels have opened. Uncover, remove from the heat and discard any mussels that haven't opened.
Peel and finely chop the onion and garlic. Rinse the chile pepper, remove the seeds if desired, and cut the chile into pieces. Rinse the pepper, halve lengthwise and remove the seeds and white ribs. Dice the pepper.
Blanch the tomatoes in a pot of boiling water for 10 seconds. Peel, quarter, core and dice.
Heat the oil in a skillet, add the onion, garlic, pepper, and chilies and stir in the tomato paste. Deglaze with the stock and add the tomatoes. Season with salt and pepper, and simmer over low heat, stirring occasionally for 20 minutes.
Rinse the shrimp and pat dry. Add to the simmering soup and cook just until done, about 10 minutes. Add the mussels to the soup.
Season with lemon juice, salt and pepper and serve garnished with cilantro leaves.
