Mediterranean Seafood Soup
Mediterranean seafood soup - A very special treat for seafood fans
Healthy, because
Even smarter
Nutritional values
Mussels shine with valuable selenium, which in combination with the trace element iodine is important for a functioning thyroid gland including hormone formation. In addition, selenium provides good services to the immune system so that it can work as smoothly as possible.
Do you suffer from lactose intolerance? You can still enjoy the Mediterranean seafood soup: Simply replace the whipped cream with a vegetable alternative such as soy cream or oat casein.
(Percentage of daily recommendation)
| Calorie | 649 cal. | (31 %) | ||
| Protein | 63 g | (64 %) | ||
| Fat | 38 g | (33 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 5.3 μg | (27 %) | ||
| Vitamin E | 13.6 mg | (113 %) | ||
| Vitamin K | 16.1 μg | (27 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 21.7 mg | (181 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 17.4 μg | (39 %) | ||
| Vitamin B₁₂ | 10.5 μg | (350 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 1,152 mg | (29 %) | ||
| Calcium | 318 mg | (32 %) | ||
| Magnesium | 194 mg | (65 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 322 μg | (161 %) | ||
| Zinc | 7.4 mg | (93 %) | ||
| Saturated fatty acids | 14.8 g | |||
| Uric acid | 616 mg | |||
| Cholesterol | 734 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 14 ozs King prawn (ready to cook, with shell)
- 2 carrots
- 3 garlic cloves
- 3 Tbsps olive oil
- 2 Tbsps Tomato paste
- 1 generous pinch cayenne pepper
- 1 tsp caraway seeds
- 1 Tbsp apple cider vinegar
- 26 ozs Chicken broth
- 2 ozs Whipped cream
- 10 ozs crab meat
- 12 ozs Mini Octopus
- 22 ozs mussels
- 1 Tbsp cornstarch
- salt
- 2 Basil
Preparation steps
Rinse and peel shrimp, saving the shells. Peel and chop carrots. Peel and chop garlic. Heat oil in a pot. Sauté shrimp shells in it for 5 minutes over medium heat. Add carrots, garlic and tomato paste and sauté for 3 minutes. Sprinkle with cayenne pepper and cumin, deglaze with vinegar, add broth and cream and cook on low heat for 15 minutes.
Meanwhile, drain crab meat (if canned). Rinse and clean squid. Wash and clean mussels; discard opened mussels that do not close when lightly pressed; use only completely closed mussels.
Dissolve cornstarch in cold water. Filter soup through a fine sieve, and add to the pot, along with salt, and bring to a boil. Wash basil, shake dry and cut into strips. Add all the seafood to the boiling soup, cover and simmer on low heat for 4 minutes. Discard any mussels that are still closed. Garnish Mediterranean seafood soup with basil strips.
