This recipe is a quick and famous Portuguese squid stew recipe.This recipe is light and flavored.Easy to cook.Good for health.Protein-rich stew meal.This recipe can be easily made.Fish is good for health and can be good while eating.
STEP 1.Heat a drizzle of oil in a large, deep-sided frying pan, and fry the onion and pepper on a medium heat until softened but not browned. Finely chop the coriander stalks and add to the pan with the chilli and chopped garlic. Fry for another few minutes. Add the wine, saffron and bay leaf and let it simmer until reduced by half.
STEP 1.Add the potatoes, tomatoes, and 300ml water and bring to a gentle boil. Break up the tomatoes with a spoon on the side of the pan and simmer for 20-25 minutes until the potatoes are just tender, and the tomatoes have broken down.
STEP 2.Then gently push the fish into the sauce, and arrange the squid, prawns, clams and mussels on the surface.
STEP 3.Put the lid on and cook for 6-8 minutes until the mussel and clam shells have opened, the prawns are cooked and the fish is flaky.
STEP 4.Toast the bread, rub lightly with the halved garlic clove and drizzle with olive oil. Serve the stew with chopped coriander leaves, and the toasts for dunking.
Nutrition value
1406
calories per serving
10 g Fat71 g Protein144 g Carbs31 g FiberOther
Current Totals
10 g Fat
71 g Protein
144 g Carbs
31 g Fiber
MacroNutrients
Carbs
144 g
Protein
71 g
Fiber
31 g
Fats
Fat
10 g
Vitamins & Minerals
Calcium
631 mg
Iron
20 mg
Vitamin A
13163 mcg
Vitamin B1
1 mg
Vitamin B2
0 mg
Vitamin B3
11 mg
Vitamin B6
305 mg
Vitamin B9
4243 mcg
Vitamin B12
0 mcg
Vitamin C
285 mg
Vitamin E
4 mg
Copper
2 mcg
Magnesium
525 mg
Manganese
9 mg
Phosphorus
1016 mg
Selenium
148 mcg
Zinc
7 mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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