Seafood Stew with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 387 cal. | (18 %) | ||
| Protein | 53.9 g | (55 %) | ||
| Fat | 3.32 g | (3 %) | ||
| Carbohydrates | 23.46 g | (16 %) | ||
| Sugar added | 1.05 g | (4 %) | ||
| Roughage | 3.94 g | (13 %) |
| Vitamin A | 714.07 mg | (89,259 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 1.35 mg | (11 %) | ||
| Vitamin B₁ | 0.37 mg | (37 %) | ||
| Vitamin B₂ | 0.67 mg | (61 %) | ||
| Niacin | 17.02 mg | (142 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 85.68 μg | (29 %) | ||
| Pantothenic acid | 1.43 mg | (24 %) | ||
| Biotin | 6.33 μg | (14 %) | ||
| Vitamin B₁₂ | 125.92 μg | (4,197 %) | ||
| Vitamin C | 53.62 mg | (56 %) | ||
| Potassium | 1,519.04 mg | (38 %) | ||
| Calcium | 170.34 mg | (17 %) | ||
| Magnesium | 78.04 mg | (26 %) | ||
| Iron | 4.95 mg | (33 %) | ||
| Iodine | 1.25 μg | (1 %) | ||
| Zinc | 4.36 mg | (55 %) | ||
| Saturated fatty acids | 0.41 g | |||
| Cholesterol | 140.75 mg |
Ingredients
- Ingredients
- 14 ozs fish fillets (firm flesh)
- 1 carrot
- 4 Tomatoes
- 1 onion
- 4 ozs Frozen pea
- salt
- freshly ground white peppers
- 1 tsp sugar
- freshly grated Nutmeg
- olive oil
- 5 ozs Red wine
- 18 ozs small clam
- 6 ozs water
- 4 Tbsps white wine
- 2 garlic cloves
- 2 sprigs thyme
Preparation steps
Blanch the peas in a pot of boiling salted water until tender, about 5 minutes. Drain. Peel and finely chop the carrot and onion. Blanch the tomatoes in a pot of boiling water for 10 seconds, Drain, peel and chop.
Heat 3 tablespoons oil in a skillet and saute the onion and carrot until the onion is translucent. Add the red wine and tomatoes, cover and cook over medium heat until lightly thickened. Stir in the sugar, season with salt, pepper and nutmeg.
Place the fish fillets in the sauce, cover and cook over low heat just until the fish is cooked through, 8-10 minutes.
Scrub the clams thoroughly and rinse under cold running water. Drain in a colander. In a wide pan, heat the water with the unpeeled garlic, white wine and thyme. Add the clams, cover and cook until all the shells have opened, shaking the pan occasionally. Lift the clams from the cooking liquid (discard any unopened shells) and season with salt and pepper.
Arrange the fish fillets, peas, sauce and clams in bowls. Serve hot.
