Herb-poached Seafood

Dairy Free
Health score
9%
Herb-poached Seafood
45 min.
6
322kcal

Suggestions

Ingredients

  • cups chicken broth 
  • 0.5 cup basil leaves fresh chopped
  • tablespoons cilantro leaves fresh chopped
  • teaspoon garlic minced
  •  rock lobster tails split per lb.
  • tablespoons parsley chopped
  • 0.8 pound sea scallops rinsed cut in half large
  • tablespoons shallots minced
  • 24  mussels in shells scrubbed for steaming, pull off beards
  • 18  shrimp deveined peeled per lb., and
  • 0.8 pound boned and skinned opakapaka cut into 1 1/2-inch chunks

Equipment

  • bowl
  • frying pan
  • ladle
  • slotted spoon

Directions

  1. Mix basil, cilantro, parsley, shallots, and garlic with fish, scallops, and shrimp. Set aside.
  2. Bring broth to a boil in a 5- to 6-quart pan over high heat.
  3. Add clams and lobster. Cover and simmer until clams open and lobster is barely opaque in thickest part (cut to test), 5 to 10 minutes. As clams open, lift them from the simmering broth with a slotted spoon and keep warm.
  4. After 10 minutes, add seasoned fish, scallops, and shrimp to simmering broth. Bring to a boil over high heat, then tightly cover pan and remove from heat.
  5. Let stand until shrimp, scallops, and fish are barely opaque in thickest part (cut to test), 3 to 5 minutes. Use in bouillabaisse or, with a slotted spoon, divide seafood equally among wide, shallow bowls. Over high heat, bring broth to boiling, then ladle into bowls.

Nutrition Facts

Calories322kcal
Protein43.48%
Fat5.08%
Carbs51.44%

Properties

Glycemic Index
45.54
Glycemic Load
12.18
Inflammation Score
-4
Nutrition Score
13.177826176519%

Flavonoids

Apigenin
2.87mg
Luteolin
0.01mg
Kaempferol
0.02mg
Myricetin
0.21mg
Quercetin
0.08mg

Nutrients percent of daily need

Calories:322.19kcal
16.11%
Fat:1.81g
2.78%
Saturated Fat:0.21g
1.28%
Carbohydrates:41.15g
13.72%
Net Carbohydrates:35.27g
12.83%
Sugar:2.51g
2.79%
Cholesterol:106.79mg
35.6%
Sodium:1281.94mg
55.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.79g
69.59%
Selenium:30.97µg
44.24%
Phosphorus:326.2mg
32.62%
Copper:0.62mg
30.92%
Vitamin K:30.62µg
29.16%
Fiber:5.88g
23.53%
Vitamin B12:1.24µg
20.7%
Iron:2.87mg
15.94%
Zinc:2.31mg
15.37%
Manganese:0.23mg
11.29%
Magnesium:42.27mg
10.57%
Potassium:337.05mg
9.63%
Vitamin B2:0.16mg
9.31%
Calcium:89.26mg
8.93%
Vitamin B3:1.53mg
7.66%
Vitamin A:345.79IU
6.92%
Vitamin B5:0.64mg
6.42%
Vitamin B6:0.1mg
5.11%
Vitamin B1:0.07mg
4.54%
Folate:17.57µg
4.39%
Vitamin C:2.59mg
3.14%
Vitamin E:0.4mg
2.7%
Source:My Recipes