Seafood Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 451 cal. | (21 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 12.5 μg | (63 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 72.6 μg | (121 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 16.7 mg | (139 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 146 μg | (49 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 14 μg | (31 %) | ||
| Vitamin B₁₂ | 12.1 μg | (403 %) | ||
| Vitamin C | 77 mg | (81 %) | ||
| Potassium | 1,771 mg | (44 %) | ||
| Calcium | 199 mg | (20 %) | ||
| Magnesium | 151 mg | (50 %) | ||
| Iron | 9.6 mg | (64 %) | ||
| Iodine | 471 μg | (236 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 362 mg | |||
| Cholesterol | 244 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 6 potatoes
- 500 grams mussels
- 4 Red mullet fillets (or 2 fresh fish, even filleting)
- 2 garlic cloves
- 1 Tbsp vegetable oil
- 300 milliliters fish stock
- 300 milliliters Vegetable broth
- 300 milliliters white wine
- 1 bunch parsley
- 1 can thick white Beans
- 2 lemons
- salt
- peppers
- paprika
Preparation steps
In a large saucepan, combine half of the fish stock with the oil, vegetable broth and wine. Peel the potatoes and cut into 1 cm (approximately 1/2-inch) thick slices. Peel and squeeze the garlic through a garlic press into the saucepan. Bring to a boil and simmer about 20 minutes. Cut the red mullet into bite-size pieces, squeeze 1/2 of the lemon and drizzle the juice over the fish.
Rinse the mussels, remove the beards and cook the mussels in the saucepan until they open, discard any unopened mussels. Remove the meat from half the mussels, set the rest aside. Add the red mullet and the potatoes, and simmer over low heat until the potatoes are knife-tender, about 15 minutes. Drain the beans and add to the saucepan. Squeeze the other half lemon. Slice the whole lemon. Rinse the parsley, shake dry and chop finely.
Season the stew with the remaining lemon juice, paprika, salt and pepper, spoon into bowls and serve with lemon slices and parsley.
