Healthy Mediterranean Food

Seafood Stew with Vegetables

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Seafood Stew with Vegetables
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Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
387
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie387 kcal(18 %)
Protein53.9 g(55 %)
Fat3.32 g(3 %)
Carbohydrates23.46 g(16 %)
Sugar added1.05 g(4 %)
Roughage3.94 g(13 %)
Vitamin A714.07 mg(89,259 %)
Vitamin D0.6 μg(3 %)
Vitamin E1.35 mg(11 %)
Vitamin B₁0.37 mg(37 %)
Vitamin B₂0.67 mg(61 %)
Niacin17.02 mg(142 %)
Vitamin B₆0.5 mg(36 %)
Folate85.68 μg(29 %)
Pantothenic acid1.43 mg(24 %)
Biotin6.33 μg(14 %)
Vitamin B₁₂125.92 μg(4,197 %)
Vitamin C53.62 mg(56 %)
Potassium1,519.04 mg(38 %)
Calcium170.34 mg(17 %)
Magnesium78.04 mg(26 %)
Iron4.95 mg(33 %)
Iodine1.25 μg(1 %)
Zinc4.36 mg(55 %)
Saturated fatty acids0.41 g
Cholesterol140.75 mg

Ingredients

for
4
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
How healthy are the main ingredients?
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Preparation steps

1.

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.

2.

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.

3.

Arrange the fish fillets, peas, sauce and clams in bowls. Serve hot.