Seafood Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 581 cal. | (28 %) | ||
| Protein | 56 g | (57 %) | ||
| Fat | 26.78 g | (23 %) | ||
| Carbohydrates | 17.33 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.11 g | (7 %) |
| Vitamin A | 241.03 mg | (30,129 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 1.72 mg | (14 %) | ||
| Vitamin B₁ | 0.42 mg | (42 %) | ||
| Vitamin B₂ | 0.54 mg | (49 %) | ||
| Niacin | 17.32 mg | (144 %) | ||
| Vitamin B₆ | 0.51 mg | (36 %) | ||
| Folate | 128.06 μg | (43 %) | ||
| Pantothenic acid | 2.54 mg | (42 %) | ||
| Biotin | 14.93 μg | (33 %) | ||
| Vitamin B₁₂ | 27.2 μg | (907 %) | ||
| Vitamin C | 61.36 mg | (65 %) | ||
| Potassium | 1,024.49 mg | (26 %) | ||
| Calcium | 159.87 mg | (16 %) | ||
| Magnesium | 112.77 mg | (38 %) | ||
| Iron | 8.37 mg | (56 %) | ||
| Iodine | 121.2 μg | (61 %) | ||
| Zinc | 6 mg | (75 %) | ||
| Saturated fatty acids | 3.93 g | |||
| Cholesterol | 204.25 mg |
Ingredients
- Ingredients
- 1 onion
- 2 scallions
- 1 green Bell pepper
- 6 Tbsps olive oil
- 2 garlic cloves
- 1 can peeled Tomatoes (400 grams)
- ¼ l dry white wine
- 1 bunch parsley
- 2 sprigs Basil
- 2 sprigs oregano
- salt
- freshly ground white peppers
- 400 grams fish fillets of marine fish (eg. as tuna, sea bream, swordfish, etc.)
- 250 grams cooked Lobster meat
- 400 grams mussels
- 2 Tbsps chopped Basil (to sprinkle)
Preparation steps
Peel the onion and cut into small dice. Rinse the scallions and thinly slice. Rinse the pepper, halve lengthwise, remove the seeds and white ribs and cut into small cubes. Place vegetables and olive oil in a large saucepan and sauté over medium heat, stirring for about 5 minutes.
Peel the garlic and squeeze through a garlic press into the pan with the vegetables. Coarsely chop the tomatoes and add to the pan along with their juice.
Rinse and chop herbs and add to the pot. Simmer over low heat, stirring occasionally for 10 minutes, season with salt and pepper.
Rinse the fish fillets and lobster, pat dry and cut into 3-4 cm (approximately 1 1/2-inch cubes).
Rinse, and scrub the mussels under cold running water. Sort and discard any open mussels.
Add the fish cubes, lobster and mussels to the pan, cover and simmer over low heat for about 8-10 minutes, until the mussels have opened.
Season fish stew with salt and pepper and serve hot sprinkled with basil.
