White Seafood Brodetto

Health score
39%
White Seafood Brodetto
55 min.
6
532kcal

Suggestions

Ingredients

  • pound calamari separated sliced into rings
  • servings top toasted for serving
  • 0.8 cup cooking wine dry white
  • servings flour all-purpose for dredging
  • 0.5 cup parsley fresh chopped
  • cloves garlic thinly sliced
  • servings kosher salt 
  • tablespoons juice of lemon fresh
  • pound manila clams scrubbed 24
  • tablespoons olive oil extra-virgin
  • large onion sliced
  • teaspoon pepper flakes red
  • pound shrimp deveined peeled
  • 1.5 pounds equal sizes of swordfish dark trimmed cut into 1 1/2-inch cubes
  • tablespoons butter unsalted

Equipment

  • pot
  • dutch oven

Directions

  1. Season the swordfish with salt.
  2. Pour some flour on a plate and dredge the swordfish in the flour.
  3. Heat 3 tablespoons olive oil in a large Dutch oven over medium-high heat. Working in batches, cook the swordfish until golden on all sides, about 4 minutes.
  4. Transfer to a plate.
  5. Reduce the heat to medium; add the remaining 2 tablespoons olive oil to the pot.
  6. Add the garlic, onion and red pepper flakes and cook about 3 minutes. Season with salt and add the wine. Cover and cook, stirring a few times, until the onion is tender, about 5 more minutes.
  7. Add the seafood to the pot in layers, starting with the clams, then the shrimp, calamari rings and tentacles, and the swordfish. Cover and cook until the clams have just opened, about 6 minutes. Lightly stir, cover again and simmer 5 more minutes. Discard any clams that do not open. Stir in the butter, parsley, vinegar and salt to taste.
  8. Serve with bread.
  9. Photograph by Con Poulos

Nutrition Facts

Calories532kcal
Protein41.77%
Fat47.68%
Carbs10.55%

Properties

Glycemic Index
47.75
Glycemic Load
5.52
Inflammation Score
-8
Nutrition Score
36.828695369803%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
10.79mg
Luteolin
0.07mg
Isorhamnetin
1.25mg
Kaempferol
0.25mg
Myricetin
0.78mg
Quercetin
5.14mg

Nutrients percent of daily need

Calories:531.94kcal
26.6%
Fat:26.64g
40.99%
Saturated Fat:7.43g
46.47%
Carbohydrates:13.26g
4.42%
Net Carbohydrates:12.29g
4.47%
Sugar:1.51g
1.67%
Cholesterol:391.15mg
130.38%
Sodium:434.1mg
18.87%
Alcohol:3.09g
100%
Alcohol %:1.05%
100%
Protein:52.51g
105.02%
Selenium:105.84µg
151.2%
Vitamin D:15.87µg
105.78%
Copper:1.82mg
90.83%
Vitamin K:90.29µg
85.99%
Vitamin B12:4.2µg
70.06%
Phosphorus:671.51mg
67.15%
Vitamin B3:11.16mg
55.8%
Vitamin B6:0.75mg
37.25%
Vitamin E:5.3mg
35.3%
Potassium:978.75mg
27.96%
Vitamin B2:0.44mg
25.96%
Magnesium:97.86mg
24.46%
Zinc:3.22mg
21.45%
Vitamin A:890.69IU
17.81%
Vitamin C:12.72mg
15.41%
Iron:2.55mg
14.15%
Vitamin B1:0.19mg
12.69%
Manganese:0.25mg
12.43%
Calcium:106.75mg
10.67%
Vitamin B5:0.91mg
9.15%
Folate:34.58µg
8.65%
Fiber:0.97g
3.89%