Estimated Nutrition (whole recipe, rough)
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pasta | 1 cup cooked (140g) | 220 |
| Salmon | 100g cooked | 208 |
| Mussel | 100g cooked | 172 |
| Snapper | 100g cooked | 128 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 tablespoon olive oil
- 1 small onion, 4 ounces,chopped
- 2 cloves garlic, minced
- 1 lb Sea Bass or Red Snapper, cut into 2 inch pieces (firm fleshed fish)
- 1 (14 1/2 ounce) can no-salt-added diced tomatoes
- 1/2 cup dry white wine
- 1/4 cup low sodium vegetable broth
- 3/4 lb fresh mussel, in the shell well scrubbed and debearded
- 1/4 lb medium shrimp, peeled and deveined
- 1 tablespoon Red Wine vinegar
- 8 ounces angel hair pasta, cooked al dente according to package directions and drained (dried or fresh)
- fresh ground pepper
Directions
Heat the olive oil in a nonstick stock pot over medium-low heat.
Add the onion and garlic; saute for 4 minutes, until onion is limp, taking care to not let the garlic burn.
Add the fish and saute for 2 minutes on each side, turning once.
Transfer fish to a plate.
Add the tomatoes, wine, and vegetable broth to the pot.
Cook, stirring, over high heat until reduced by 1/3.
Lower the heat to maintain a lively simmer.
Place the mussels and shrimp on top of the tomato mixture.
Cover and cook until mussels open and the shrimp are pink and cooked through.
Return the fish to the stew to reheat.
Divide the pasta between 4 pasta bowls.
Stir the vinegar into the stew and ladle the fish stew on top of the pasta.
Serve at once, passing the pepper grinder for each person to add according to taste.
Category:Chilian Recipes
Category:Chilian Soups