Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Spanish Fish Stew
- Ingredients
- 500 grams mixed Shellfish (such as mussels, lobster, calamari)
- 300 grams fish fillets (such as eel, monkfish, hake fillet)
- 600 grams Beefsteak tomato
- 1 Red Bell pepper
- 2 onions
- 2 garlic cloves
- 1 Red chili pepper
- 2 Tbsps olive oil
- 200 milliliters dry white wine
- Sea salt
- freshly ground peppers
- 2 bay leaves
- lemon juice
- cayenne pepper
- 1 pinch sugar
Rinse and peel the seafood; cut the calamari into rings. Rinse the fish, pat dry and cut into bite-size pieces.
Plunge the tomatoes into boiling water, peel, quarter, core and dice small. Trim the pepper, rinse, remove seeds and ribs and chop small. Peel the onions and garlic and chop finely. Rinse the chile and cut into thin rings.
Cook the onions, garlic and the chile in hot oil in a large saucepan. Add the pepper and cook for about 5 minutes, stirring occasionally. Pour in the wine, supplementing as needed, and boil the tomatoes. Mix in the seafood and place the fish fillets in pan. Add bay leaves, season with salt and pepper, cover and simmer gently about 10 minutes until done.
Season with lemon juice, salt, cayenne pepper and sugar to taste and serve.
(Percentage of daily recommendation)
| Calorie | 294 cal. | (14 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.4 g | (11 %) |