Seafood Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 365 cal. | (17 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 6.6 μg | (33 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 35.9 μg | (60 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 18 mg | (150 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 108 μg | (36 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 12.9 μg | (29 %) | ||
| Vitamin B₁₂ | 12.5 μg | (417 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 1,599 mg | (40 %) | ||
| Calcium | 138 mg | (14 %) | ||
| Magnesium | 126 mg | (42 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 215 μg | (108 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 265 mg | |||
| Cholesterol | 343 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 300 grams mussels
- ⅛ l water
- 1 onion
- ½ stalk Leeks
- 500 grams fish fillets (such as salmon, sea bass, monkfish)
- 200 grams Squid ring
- 500 milliliters fish stock
- 1 Tomato
- 2 scallions
- 2 potatoes
- 2 carrots
- 1 Tbsp olive oil
- 2 Tbsps Chervil (chopped)
- 1 bay leaf
- 1 garlic clove
- salt
- Dill (for garnish)
Preparation steps
Rinse the mussels under running water and remove the beards. Discard any opened shells. Peel and chop the onion. Rinse the leek, trim and cut into rings. Cover the mussels with water, season with salt and add the onion, leek and bay leaf. Cover and cook for about 10 minutes, shaking the pot occasionally. When the mussels have opened, remove and set aside, pour the broth through a seive into a large saucepan and add the fish stock.
Blanch the tomato, peel, remove the seeds and cut into small cubes. Heat the oil and cook the tomato with the squid for 5 minutes. Remove from the heat.
Rinse and trim the scallions and cut into thin rings.
Peel and rinse the potatoes and carrots, then dice.
Simmer the potatoes and carrots in the fish stock for about 10 minutes.
Rinse the fish, pat dry, cut into bite-size pieces and add to the broth. Stir in the herbs, pressed garlic, scallions, squid with tomatoes and mussels and simmer over low heat for 5 minutes. Distribute in shallow bowls and serve garnished with dill.
