Mediterranean Seafood Medley

Very Healthy
Health score
100%
Mediterranean Seafood Medley
180 min.
6
557kcal

Suggestions

Ingredients

  •  bay leaves 
  • teaspoon peppercorns black
  • large carrots chopped
  • cups chicken stock see 
  • cup cooking wine dry white
  • small fennel bulb diced
  •  baby fennel bulbs halved
  • 0.5 bunch tarragon fresh
  • 0.5 bunch thyme leaves fresh chopped
  • cloves garlic minced
  • 20  littleneck clams 
  • cups milk 
  • 20  mussels fresh
  • 0.5 cup oil-packed sun-dried tomatoes drained cut into strips
  • tablespoons olive oil extra-virgin
  • small onions chopped
  • sprigs parsley for garnish
  • tablespoon saffron threads loosely packed
  • servings salt and pepper to taste
  • 36 ounce fillets sea bass fresh
  • 10  oysters in shells fresh scrubbed well
  • 20  baby squid cleaned (tubes and tentacles)
  • 0.5 cup tomato paste 
  •  tomatoes chopped

Equipment

  • frying pan
  • pot

Directions

  1. Soak squid in milk for 1 to 5 hours; the longer the better. When the squid has finished soaking, strain, and discard the milk.
  2. Heat 2 tablespoons olive oil in a large pot over medium heat. Stir in the garlic, onions, carrots, tomatoes, and diced fennel. Cook and stir until the vegetables soften, about 10 minutes. Stir in tomato paste, and cook an additional 10 minutes.
  3. Pour in wine, and increase heat to high. Once the mixture comes to a boil, add the chicken stock, parsley, tarragon, thyme, bay leaves, peppercorns, and saffron. Return to a boil, then reduce heat to medium, and simmer until the liquid has reduced to 1 1/2 cups, about 15 minutes. Strain out the liquid, and discard the solids.
  4. Heat 2 tablespoons olive oil in a large pot over medium heat. Stir in garlic, and cook until fragrant, about 45 seconds.
  5. Add sun-dried tomatoes and fennel; cook for 2 minutes.
  6. Pour in the strained saffron broth and chopped thyme; increase heat to medium-high and bring to a boil.
  7. Place oysters on top of the fennel, cover, and cook for 1 minute. Set the clams and mussels into the pot, cover, and cook until the shellfish begin to open, about 4 minutes. Stir in the drained squid, recover, and cook for 1 minute, just until the squid firms.
  8. While the shellfish are cooking, season the sea bass fillets with salt and pepper.
  9. Heat the remaining 2 tablespoons olive oil in a large skillet over medium-high heat.
  10. Place fish into skillet, skin-side down. Cover, and cook until the skin is crispy and the flesh of the fish has firmed and is no longer translucent.
  11. Pour the fennel-seafood mixture onto a serving platter and place the sea bass fillets on top.
  12. Garnish with parsley sprigs and serve.

Nutrition Facts

Calories557kcal
Protein36.16%
Fat26.35%
Carbs37.49%

Properties

Glycemic Index
121.31
Glycemic Load
13.6
Inflammation Score
-10
Nutrition Score
53.404782129371%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Eriodictyol
2.95mg
Hesperetin
0.16mg
Naringenin
0.43mg
Apigenin
2.17mg
Luteolin
0.2mg
Isorhamnetin
1.17mg
Kaempferol
0.96mg
Myricetin
0.27mg
Quercetin
5.72mg

Nutrients percent of daily need

Calories:556.96kcal
27.85%
Fat:15.93g
24.51%
Saturated Fat:4.68g
29.22%
Carbohydrates:51g
17%
Net Carbohydrates:38.51g
14%
Sugar:28.28g
31.42%
Cholesterol:171.8mg
57.27%
Sodium:960.44mg
41.76%
Alcohol:4.12g
100%
Alcohol %:0.58%
100%
Protein:49.18g
98.37%
Vitamin K:205.64µg
195.85%
Vitamin B12:11.25µg
187.58%
Selenium:88.18µg
125.98%
Vitamin A:5686.47IU
113.73%
Manganese:2.19mg
109.71%
Potassium:2804.58mg
80.13%
Phosphorus:799.48mg
79.95%
Vitamin C:55.88mg
67.74%
Vitamin B6:1.06mg
52.88%
Vitamin B3:10.07mg
50.34%
Fiber:12.5g
50%
Magnesium:193.4mg
48.35%
Iron:7.27mg
40.37%
Calcium:382.91mg
38.29%
Vitamin B2:0.61mg
36.05%
Copper:0.68mg
33.98%
Folate:135.74µg
33.93%
Vitamin B1:0.47mg
31.3%
Vitamin B5:2.94mg
29.39%
Vitamin E:3.93mg
26.22%
Zinc:3.07mg
20.44%
Vitamin D:1.34µg
8.95%
Source:Allrecipes