Seafood Stew

0
Average: 0 (0 votes)
(0 votes)
Seafood Stew
share Share
print
bookmark_border Copy URL
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
451
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie451 cal.(21 %)
Protein40 g(41 %)
Fat9 g(8 %)
Carbohydrates34 g(23 %)
Sugar added0 g(0 %)
Roughage4.6 g(15 %)
Vitamin A0.2 mg(25 %)
Vitamin D12.5 μg(63 %)
Vitamin E4.3 mg(36 %)
Vitamin K72.6 μg(121 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin16.7 mg(139 %)
Vitamin B₆1.1 mg(79 %)
Folate146 μg(49 %)
Pantothenic acid1.9 mg(32 %)
Biotin14 μg(31 %)
Vitamin B₁₂12.1 μg(403 %)
Vitamin C77 mg(81 %)
Potassium1,771 mg(44 %)
Calcium199 mg(20 %)
Magnesium151 mg(50 %)
Iron9.6 mg(64 %)
Iodine471 μg(236 %)
Zinc4.3 mg(54 %)
Saturated fatty acids2.3 g
Uric acid362 mg
Cholesterol244 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
6 potatoes
500 grams mussels
4 Red mullet fillets (or 2 fresh fish, even filleting)
2 garlic cloves
1 Tbsp vegetable oil
300 milliliters fish stock
300 milliliters Vegetable broth
300 milliliters white wine
1 bunch parsley
1 can thick white Beans
2 lemons
salt
peppers
paprika
How healthy are the main ingredients?
parsleypotatogarlic clovelemonsalt

Preparation steps

1.

In a large saucepan, combine half of the fish stock with the oil, vegetable broth and wine. Peel the potatoes and cut into 1 cm (approximately 1/2-inch) thick slices. Peel and squeeze the garlic through a garlic press into the saucepan. Bring to a boil and simmer about 20 minutes. Cut the red mullet into bite-size pieces, squeeze 1/2 of the lemon and drizzle the juice over the fish.

Rinse the mussels, remove the beards and cook the mussels in the saucepan until they open, discard any unopened mussels. Remove the meat from half the mussels, set the rest aside. Add the red mullet and the potatoes, and simmer over low heat until the potatoes are knife-tender, about 15 minutes. Drain the beans and add to the saucepan. Squeeze the other half lemon. Slice the whole lemon. Rinse the parsley, shake dry and chop finely.

2.

Season the stew with the remaining lemon juice, paprika, salt and pepper, spoon into bowls and serve with lemon slices and parsley.