Shellfish and Spicy Sausage Parcels

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Shellfish and Spicy Sausage Parcels
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Health Score:
67 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
717
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie717 cal.(34 %)
Protein56 g(57 %)
Fat44 g(38 %)
Carbohydrates24 g(16 %)
Sugar added0 g(0 %)
Roughage0.9 g(3 %)
Vitamin A0.2 mg(25 %)
Vitamin D18 μg(90 %)
Vitamin E4.2 mg(35 %)
Vitamin K12.3 μg(21 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.9 mg(82 %)
Niacin19.1 mg(159 %)
Vitamin B₆0.6 mg(43 %)
Folate76 μg(25 %)
Pantothenic acid1.9 mg(32 %)
Biotin6.7 μg(15 %)
Vitamin B₁₂9 μg(300 %)
Vitamin C10 mg(11 %)
Potassium1,500 mg(38 %)
Calcium275 mg(28 %)
Magnesium210 mg(70 %)
Iron28.5 mg(190 %)
Iodine435 μg(218 %)
Zinc9.5 mg(119 %)
Saturated fatty acids13.4 g
Uric acid1,292 mg
Cholesterol603 mg
Complete sugar2 g

Ingredients

for
2
Ingredients
¼ cup olive oil
3 cups Cockle (cleaned)
cup Chorizo (diced)
1 green pepper (seeded and sliced)
1 Plum tomato (seeded and crushed)
salt
peppers
How healthy are the main ingredients?
olive oilsalt

Preparation steps

1.
Pre-heat the oven to 200°C | 400F | gas 6. Cut a 12 inch x 8 inch rectangle of wax paper.
2.
Fold paper in half, bringing the top side of the paper down and over. Open the paper back out again and place the cockles, chorizo, crushed tomato and pepper scattered on the bottom half of the paper, towards where the fold was made.
3.
Drizzle the olive oil and seasoning on top. Bring the top part of the paper back over, as you did when you made the first fold; this should enclose the ingredients.
4.
Fold the bottom edges of the paper back over themselves to create a 1 inch border along the bottom.
5.
Fold the left and right sides back in over the paper by roughly an inch towards the centre. Seal the side and bottom borders together by sewing kitchen string through them to secure.
6.
Carefully sit the paper on a baking tray. Bake for 10-12 minutes until the cockles open.
7.
Remove from the oven and carefully cut away the pocket of paper to reveal the ingredients; take care as the steam with escape quickly.
8.
Discard any cockles that are totally closed. Serve immediately.