Miso Seafood Stew

Dairy Free
Health score
31%
Miso Seafood Stew
30 min.
6
331kcal

Suggestions

Ingredients

  • 0.5 cup katsuo bushi loosely packed (katsuobushi)
  • medium carrots peeled cut into 2-in. matchsticks
  •  quarter-size pieces ginger fresh
  • 1.5 pounds pacific halibut black cut into 1 1/2-in. pieces
  • strip kombu kelp 
  • 0.5 cup lager (preferably Longboard)
  • large leek white green rinsed sliced well
  • 0.5 cup shiro miso sweet white ( )
  • 0.8 pound sea scallops per lb.)
  • 0.8 pound shrimp peeled per lb.), , tails left on if you like

Equipment

  • bowl
  • whisk
  • pot
  • sieve
  • cheesecloth

Directions

  1. Bring 4 cups water, the ginger, and kombu to a boil in a large, wide pot. Reduce heat and simmer, covered, 4 minutes. Turn off heat, sprinkle in bonito flakes, and let sit 3 minutes (flakes will sink). Strain broth through a cheesecloth-lined fine-mesh strainer into a bowl.
  2. Rinse pot, then pour in broth.
  3. Add leek and carrots. Bring to a simmer and cook 2 minutes.
  4. Add black cod and scallops; simmer 1 minute.
  5. Add shrimp and cook 2 minutes more.
  6. Whisk miso with lager in a small bowl.
  7. Remove stew from heat and carefully stir in miso mixture.
  8. Serve with lemon zest and shiso for topping if you like.
  9. *Find kombu, a large seaweed sold dried, and bonito flakes with the Asian ingredients at well-stocked supermarkets and at natural-foods or Japanese markets. Find shiso, an aromatic herb, at Japanese markets and some farmers' markets.

Nutrition Facts

Calories331kcal
Protein72.46%
Fat10.43%
Carbs17.11%

Properties

Glycemic Index
40.89
Glycemic Load
4.42
Inflammation Score
-10
Nutrition Score
24.519999939462%

Flavonoids

Catechin
0.07mg
Epicatechin
0.02mg
Luteolin
0.02mg
Kaempferol
0.6mg
Myricetin
0.04mg
Quercetin
0.06mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:331.18kcal
16.56%
Fat:3.58g
5.51%
Saturated Fat:0.72g
4.48%
Carbohydrates:13.22g
4.41%
Net Carbohydrates:11.05g
4.02%
Sugar:3.04g
3.38%
Cholesterol:173.67mg
57.89%
Sodium:1293.05mg
56.22%
Alcohol:0.77g
100%
Alcohol %:0.3%
100%
Protein:55.99g
111.99%
Selenium:60.89µg
86.99%
Vitamin A:3741.97IU
74.84%
Phosphorus:631.49mg
63.15%
Vitamin B3:8.38mg
41.92%
Vitamin B6:0.79mg
39.38%
Vitamin D:5.33µg
35.53%
Vitamin B12:2.07µg
34.49%
Potassium:1094.85mg
31.28%
Magnesium:79.38mg
19.85%
Copper:0.4mg
19.79%
Manganese:0.35mg
17.53%
Zinc:2.36mg
15.71%
Vitamin K:16.48µg
15.7%
Folate:42.38µg
10.6%
Iron:1.67mg
9.29%
Fiber:2.17g
8.68%
Calcium:77.96mg
7.8%
Vitamin B1:0.11mg
7.18%
Vitamin B2:0.12mg
7%
Vitamin B5:0.68mg
6.83%
Vitamin E:0.98mg
6.52%
Vitamin C:3.22mg
3.9%
Source:My Recipes