Peruvian Seafood Chowder

Health score
47%
Peruvian Seafood Chowder
80 min.
6
683kcal

Suggestions

Ingredients

  • 0.5 small butternut squash peeled seeded chopped
  • 0.5 cup cooking wine dry white
  •  ears corn (cobs reserved)
  • large egg yolks lightly beaten
  • 12 ounce evaporated milk canned
  • 0.5 pound flounder fillet cut into chunks
  • 0.3 cup cilantro leaves fresh chopped
  • cloves garlic 
  • servings kosher salt 
  • pound mussels scrubbed
  • tablespoons olive oil extra-virgin
  •  scallions thinly sliced
  •  scotch bonnet chile pepper seeds removed
  • pound shrimp deveined peeled (shells reserved)
  • large yukon gold potatoes diced peeled

Equipment

  • frying pan
  • pot
  • blender
  • wooden spoon
  • chefs knife

Directions

  1. Mince the garlic and chile pepper.
  2. Sprinkle with salt and mash with the flat side of a chef's knife to make a paste.
  3. Heat 3 tablespoons olive oil in a large pot over medium heat.
  4. Add the garlic-chile paste and half of the scallions and fry until the paste is golden, 3 to 4 minutes.
  5. Add the shrimp shells and corn cobs and cook, stirring, until the shells are red, about 5 minutes.
  6. Add the wine and cook until almost evaporated, about 2 minutes.
  7. Add 6 cups water and bring to a boil over medium-high heat, then reduce the heat to medium low and simmer 15 minutes. Strain the broth and return to the pot; discard the solids.
  8. Meanwhile, heat a large skillet over medium heat.
  9. Add the remaining 3 tablespoons olive oil, the remaining scallions and the corn kernels; cook until the corn is golden, about 12 minutes.
  10. Add 1/2 cup water and stir, scraping the pan with a wooden spoon.
  11. Transfer the corn mixture to a blender; add 1 1/2 cups water and 2 teaspoons salt and puree until smooth.
  12. Add the pureed mixture to the pot with the broth.
  13. Add the squash, potato and evaporated milk to the pot. Bring to a boil over medium-high heat, then reduce the heat to medium low and simmer until the vegetables are tender, 12 to 15 minutes.
  14. Add the mussels to the pot, cover and cook until they begin to open, about 4 minutes.
  15. Add the shrimp and flounder and simmer, stirring gently, until just cooked through, 3 to 4 minutes. Gently stir in the egg yolks and cook 1 minute, then remove from the heat, cover and let stand 3 minutes. Season with salt and top with the cilantro.
  16. Photograph by Anna Williams

Nutrition Facts

Calories683kcal
Protein16.18%
Fat31.17%
Carbs52.65%

Properties

Glycemic Index
54.96
Glycemic Load
27.44
Inflammation Score
-10
Nutrition Score
37.649130655372%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.39mg
Myricetin
0.02mg
Quercetin
1.86mg

Nutrients percent of daily need

Calories:682.73kcal
34.14%
Fat:23.46g
36.09%
Saturated Fat:5.84g
36.48%
Carbohydrates:89.15g
29.72%
Net Carbohydrates:83.28g
30.28%
Sugar:13.67g
15.19%
Cholesterol:105.45mg
35.15%
Sodium:419.06mg
18.22%
Alcohol:2.06g
100%
Alcohol %:0.63%
100%
Protein:27.4g
54.79%
Vitamin A:7228.49IU
144.57%
Manganese:2.35mg
117.46%
Selenium:80.59µg
115.13%
Vitamin B12:5.26µg
87.58%
Phosphorus:552.07mg
55.21%
Vitamin C:32.09mg
38.9%
Vitamin K:37.6µg
35.81%
Magnesium:129.05mg
32.26%
Potassium:1092.05mg
31.2%
Vitamin E:3.83mg
25.51%
Folate:99.82µg
24.95%
Vitamin B2:0.41mg
24.34%
Vitamin B6:0.49mg
24.33%
Vitamin B1:0.36mg
24.27%
Calcium:236.92mg
23.69%
Fiber:5.87g
23.48%
Vitamin B3:4.64mg
23.18%
Iron:4.16mg
23.14%
Copper:0.4mg
20.04%
Zinc:2.91mg
19.42%
Vitamin B5:1.91mg
19.15%
Vitamin D:1.42µg
9.47%