Prawn & mussel pies

Health score
36%
Prawn & mussel pies
35 min.
4
1696kcal

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Ingredients

  • 375 puff pastry 
  • 150 ml wine 
  • kg shells cleaned
  • tbsp olive oil 
  • large onion sliced
  • sticks celery sliced
  •  star anise 
  • strip orange zest peeled
  •  bay leaves 
  • pinch saffron threads 
  •  juice of lemon 
  • 200 cherry tomatoes halved
  • pinch ground pepper dried crushed
  • 350 shrimp peeled
  • 25 butter to taste
  • servings parsley chopped

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • sieve
  • colander

Directions

  1. Heat oven to 200C/fan 180C/gas
  2. Lay the pastry (a piece about 18cm x 23cm) on a lightly floured surface.
  3. Cut into 4 rectangles (see Garys tip, below).
  4. Place on a baking sheet and bake for about 15 mins until golden and puffy.
  5. Meanwhile, pour the wine and 450ml/16fl oz water (see Garys tip below) into a large, deep pan and bring to a boil. Tip in the cleaned mussels and cover with a lid. After a couple of mins, remove the lid and stir the mussels until they open. Any refusing to open should be discarded.
  6. Drain the mussels in a colander, saving the juices.
  7. Remove the mussels from the shells, keeping some shells if you like, to use when serving the soup.
  8. Warm the olive oil in the pan, then add the sliced onion, celery, star anise, orange zest, bay leaves, saffron and lemon juice. Cook over a moderate heat without colouring the vegetables, stirring occasionally, until completely tender, 12-15 mins.
  9. Strain the mussel cooking liquor through a fine sieve over the vegetables, and bring to a simmer.
  10. Add the tomatoes, season with a pinch of cayenne pepper or crushed chillies and simmer for a few mins to soften the tomatoes. Spoon the mussels and prawns into the soup, stir in your preferred quantity of butter and heat to just below simmering point you dont want to overcook the fish.
  11. Sprinkle in some chopped parsley to finish, and serve in bowls with a pastry lid perched on top of each.

Nutrition Facts

Calories1696kcal
Protein14.09%
Fat28.33%
Carbs57.58%

Properties

Glycemic Index
90.25
Glycemic Load
99.08
Inflammation Score
-9
Nutrition Score
40.275651877341%

Flavonoids

Malvidin
0.02mg
Catechin
0.29mg
Epicatechin
0.21mg
Eriodictyol
1.46mg
Hesperetin
4.49mg
Naringenin
0.56mg
Apigenin
9.77mg
Luteolin
0.48mg
Isorhamnetin
1.88mg
Kaempferol
0.43mg
Myricetin
0.62mg
Quercetin
8.26mg

Nutrients percent of daily need

Calories:1695.57kcal
84.78%
Fat:52.32g
80.5%
Saturated Fat:14.06g
87.88%
Carbohydrates:239.28g
79.76%
Net Carbohydrates:227.91g
82.88%
Sugar:11.9g
13.22%
Cholesterol:154.31mg
51.44%
Sodium:436.42mg
18.97%
Alcohol:3.92g
100%
Alcohol %:0.77%
100%
Protein:58.56g
117.12%
Selenium:181.44µg
259.2%
Manganese:2.99mg
149.47%
Vitamin K:99.04µg
94.32%
Phosphorus:764.91mg
76.49%
Copper:1.25mg
62.65%
Magnesium:199.17mg
49.79%
Fiber:11.37g
45.46%
Vitamin B1:0.66mg
43.75%
Vitamin B3:8.73mg
43.67%
Vitamin C:33.13mg
40.16%
Folate:159.1µg
39.78%
Iron:7.14mg
39.67%
Zinc:5.51mg
36.71%
Potassium:1200.72mg
34.31%
Vitamin B2:0.48mg
28.07%
Vitamin B6:0.53mg
26.48%
Vitamin A:937.17IU
18.74%
Calcium:163.2mg
16.32%
Vitamin E:2.41mg
16.09%
Vitamin B5:1.37mg
13.7%