Braised Seafood Tubes

Name: Braised Seafood Tubes
Total time: 40 min
Yield: 4
Ingredients: 2 slices crustless white bread (torn into pieces); 0.375 cup milk; 0.875 cup fish stock; 10 shrimp; 3 Tbsps olive oil; 1 onion (finely chopped); 3 cloves garlic cloves (finely chopped); 2 large, red chili peppers (finely chopped); 3 Tbsps fresh Basil (chopped); 1 egg yolk; 40 Squid tentacles (cleaned); 40 Squid tentacles (cleaned); 0.375 cup white wine; 2 cups canned Cherry tomatoes; 1 Tbsp fresh Basil (chopped)

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Health Score:

81 / 100

Difficulty:

easy

Difficulty

Preparation:

40 min.

Preparation

Calories:

1156

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	1,156 cal.	(55 %)
Protein	193 g	(197 %)
Fat	22 g	(19 %)
Carbohydrates	40 g	(27 %)
Sugar added	0 g	(0 %)
Roughage	3 g	(10 %)

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more nutritional values

Vitamin A	0.3 mg	(38 %)
Vitamin D	11 μg	(55 %)
Vitamin E	31.8 mg	(265 %)
Vitamin K	16 μg	(27 %)
Vitamin B₁	0.9 mg	(90 %)
Vitamin B₂	0.7 mg	(64 %)
Niacin	64.5 mg	(538 %)
Vitamin B₆	4.3 mg	(307 %)
Folate	221 μg	(74 %)
Pantothenic acid	6 mg	(100 %)
Biotin	122 μg	(271 %)
Vitamin B₁₂	55.6 μg	(1,853 %)
Vitamin C	85 mg	(89 %)
Potassium	3,516 mg	(88 %)
Calcium	471 mg	(47 %)
Magnesium	462 mg	(154 %)
Iron	10.4 mg	(69 %)
Iodine	322 μg	(161 %)
Zinc	10.6 mg	(133 %)
Saturated fatty acids	5.4 g
Uric acid	1,661 mg
Cholesterol	3,014 mg
Complete sugar	6 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 2 slices crustless white bread (torn into pieces); ⅜ cup milk; ⅞ cup fish stock; 10 shrimp; 3 Tbsps olive oil; 1 onion (finely chopped); 3 cloves garlic cloves (finely chopped); 2 large, red chili peppers (finely chopped); 3 Tbsps fresh Basil (chopped); 1 egg yolk; 40 Squid tentacles (cleaned); 40 Squid tentacles (cleaned); ⅜ cup white wine; 2 cups canned Cherry tomatoes

To garnish: 1 Tbsp fresh Basil (chopped)

How healthy are the main ingredients?

white bread olive oil garlic clove Basil Basil onion

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Preparation steps

Soak the bread in the milk for 5 minutes and squeeze to remove any excess milk.

In a medium pan, bring the fish stock to a simmer. Add the shrimps and simmer until they become pink in color. When they are cooked, remove the shrimps, retaining the fish stock. Chop the shrimps.

Heat 1 Tbs olive oil in a large pan over a low temperature, add the onion, 1 crushed garlic clove and 1 of the chillies and cook until softened but not colored for about 5 minutes.

Add 3 tbsp basil, chopped shrimps, bread and egg yolk. Season to taste with salt and ground black pepper.

Cook for about 3 minutes until the mixture is fairly dry, stirring all the time to prevent it sticking.

Put the mixture in a piping bag. Pipe the stuffing into each squid tube so that it is three-quarters full and carefully secure each squid tube with a cocktail stick. Set aside the tentacles.

Heat 1 tablespoon of olive oil in a large skillet (frying pan) and add the squid tubes. Cook for about 10 minutes until lightly browned on both sides, turning frequently using the cocktail sticks. When the squid is golden-brown remove from the pan and keep warm.

Add the remaining chili and the two crushed garlic cloves to the pan and cook for a further 1 minute. Add the white wine and simmer for about 5 minutes.

Add the reserved fish stock and the tomatoes to the pan and simmer until the sauce is thickened. Season the sauce with salt and freshly ground black pepper to taste.

10.

Sprinkle with the chopped basil, to garnish. Just before serving, rub the tentacles with olive oil. Add them to a hot griddle pan and cook for about three minutes until browned. Serve with the stuffed squid and tentacles and alongside.

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