Seafood Stew

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Seafood Stew
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Difficulty:
moderate
Difficulty
Preparation:
25 min.
Preparation
Calories:
1173
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie1,173 kcal(56 %)
Protein123.81 g(126 %)
Fat42.09 g(36 %)
Carbohydrates52.35 g(35 %)
Sugar added0 g(0 %)
Roughage0.49 g(2 %)
Vitamin A503.94 mg(62,993 %)
Vitamin D0.01 μg(0 %)
Vitamin E0.2 mg(2 %)
Vitamin B₁1.66 mg(166 %)
Vitamin B₂2.19 mg(199 %)
Niacin39.53 mg(329 %)
Vitamin B₆0.67 mg(48 %)
Folate409.27 μg(136 %)
Pantothenic acid5 mg(83 %)
Biotin45.42 μg(101 %)
Vitamin B₁₂120.93 μg(4,031 %)
Vitamin C76.72 mg(81 %)
Potassium1,518.6 mg(38 %)
Calcium222.39 mg(22 %)
Magnesium208.41 mg(69 %)
Iron35.19 mg(235 %)
Iodine603.84 μg(302 %)
Zinc13.98 mg(175 %)
Saturated fatty acids6.96 g
Cholesterol296.3 mg

Ingredients

for
4
Ingredients
0.333 cup olive oil
3 shallots (finely chopped)
6 cloves garlic (finely chopped)
1 ½ cups white wine
0.333 cup chopped parsley
5 Scampi (split lengthwise, claws cracked)
71 ounces mussels (rinsed, scrubbed and debearded)
Sea salt
freshly ground Black pepper
½ cup fine breadcrumbs
To garnish
toasted Bread
Lemon wedge
How healthy are the main ingredients?
olive oilgarlicparsleyshallot

Preparation steps

1.
Heat the oil in a large pan. Add the shallots and garlic and stir until starting to turn golden.
2.
Add the wine, followed by the parsley.
3.
Add the scampi and mussels and sprinkle with salt and pepper. Cover and cook over a medium heat for 5-10 minutes, until the scampi turn pink and the mussels open. Shake the pan occasionally to ensure they cook evenly. Throw away any mussels that haven't opened.
4.
Sprinkle with the breadcrumbs. Garnish with toasted bread and lemon wedges.