Seafood Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 400 cal. | (19 %) | ||
| Protein | 53 g | (54 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.3 g | (11 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 13 μg | (65 %) | ||
| Vitamin E | 7.9 mg | (66 %) | ||
| Vitamin K | 30.1 μg | (50 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 17.1 mg | (143 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 116 μg | (39 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 13.5 μg | (30 %) | ||
| Vitamin B₁₂ | 14.2 μg | (473 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,402 mg | (35 %) | ||
| Calcium | 180 mg | (18 %) | ||
| Magnesium | 168 mg | (56 %) | ||
| Iron | 7.2 mg | (48 %) | ||
| Iodine | 321 μg | (161 %) | ||
| Zinc | 5.5 mg | (69 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 474 mg | |||
| Cholesterol | 324 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 500 grams mussels
- 8 King prawn (ready for cooking)
- 500 grams Monkfish
- salt
- freshly ground peppers
- 1 Tbsp Pastry flour
- 2 Tbsps olive oil
- 1 onion
- 2 garlic cloves
- 2 carrots
- 200 milliliters dry white wine
- 400 grams crushed Tomatoes
- 1 generous pinch Saffron (ground)
- 2 Tbsps freshly cut parsley
- Chili powder
- 1 pinch sugar
- 1 splash lemon juice
Preparation steps
Rinse and trim mussels thoroughly. Discard any open shells. Rinse prawns and monkfish, pat dry, cut into 8 pieces and season with salt and pepper. Sprinkle with flour. Heat oil in a pot and fry prawns and fish briefly. Remove prawns and fish from pot.
Peel onion, garlic and carrots and dice finely. Saute onion, garlic and carrots together in pot until translucent. Deglaze the pot with wine and add tomatoes and saffron. Simmer for approximately 10 minutes and season with salt and pepper. Add mussels and prawns. Cover and simmer for about 4 minutes until mussel shells have opened. Discard any shells that do not open. Add monkfish and simmer uncovered for 2-3 minutes.
Finally season to taste with parsley, sugar, lemon juice, salt and pepper. Serve garnished with chili powder.
