Seafood Stew

Dairy Free
Very Healthy
Health score
59%
Seafood Stew
55 min.
6
670kcal

Suggestions

Ingredients

  • slices baguette buttered and rubbed with garlic toasted
  • teaspoon pepper black freshly ground
  • 28 ounce canned tomatoes chopped canned
  • cups fennel bulb chopped (1 large bulb)
  • cloves garlic chopped
  • pound halibut and bass fillets cut in large chunks
  • teaspoons kosher salt 
  • 24  mussels cleaned
  • tablespoons olive oil good
  • 1.5 cups onions yellow chopped (2 small)
  • teaspoon orange zest grated
  • tablespoons pernod 
  • teaspoon saffron threads 
  • pound shrimp shelled deveined for the stock (use the shells )
  • cups potatoes diced white
  • cups white wine good

Equipment

  • pot
  • wooden spoon
  • dutch oven

Directions

  1. Heat the oil in a Dutch oven or stockpot, add the onions, potatoes, fennel, salt, and pepper, and saute over medium - low heat for 15 minutes, until the onions begin to brown.
  2. Add the wine and scrape up the brown bits with a wooden spoon.
  3. Add the tomatoes with their juices, stock, garlic, and saffron to the pot, bring to a boil, then lower the heat and simmer uncovered for 15 minutes, until the potatoes are tender.
  4. Add the shrimp, fish, and mussels, bring to a boil, then lower the heat, cover, and cook for 5 minutes. Turn off the heat and allow the pot to sit covered for another 5 minutes. The fish and shrimp should be cooked and the mussels opened. Discard any mussels that don't open. Stir in the Pernod, orange zest, and salt to taste.
  5. Serve ladled over one or two slices of toasted baguette.

Nutrition Facts

Calories670kcal
Protein22.15%
Fat15.95%
Carbs61.9%

Properties

Glycemic Index
92.42
Glycemic Load
39.72
Inflammation Score
-8
Nutrition Score
37.100869344628%

Flavonoids

Malvidin
0.05mg
Catechin
0.62mg
Epicatechin
0.44mg
Eriodictyol
0.31mg
Hesperetin
0.32mg
Naringenin
0.3mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
2mg
Kaempferol
0.94mg
Myricetin
0.04mg
Quercetin
8.8mg

Nutrients percent of daily need

Calories:669.85kcal
33.49%
Fat:10.58g
16.28%
Saturated Fat:1.69g
10.54%
Carbohydrates:92.38g
30.79%
Net Carbohydrates:83.87g
30.5%
Sugar:12.33g
13.7%
Cholesterol:46.18mg
15.39%
Sodium:1158.03mg
50.35%
Alcohol:11.08g
100%
Alcohol %:2.47%
100%
Protein:33.06g
66.13%
Selenium:99.54µg
142.2%
Manganese:2.48mg
123.75%
Vitamin B12:4.75µg
79.14%
Vitamin B6:1.1mg
54.83%
Phosphorus:521.68mg
52.17%
Vitamin B3:9.76mg
48.78%
Vitamin C:37.69mg
45.69%
Potassium:1575.22mg
45.01%
Fiber:8.51g
34.04%
Magnesium:132.55mg
33.14%
Copper:0.65mg
32.48%
Iron:5.53mg
30.75%
Vitamin K:32.26µg
30.72%
Vitamin B1:0.38mg
25.4%
Vitamin E:3.59mg
23.94%
Vitamin D:3.55µg
23.69%
Folate:88.36µg
22.09%
Zinc:2.74mg
18.25%
Vitamin B2:0.28mg
16.63%
Vitamin B5:1.54mg
15.37%
Calcium:125.61mg
12.56%
Vitamin A:432IU
8.64%