Photo: Pille R. Priske
Estimated Nutrition (whole recipe, rough)
810
Calories
84g
Protein
19g
Fat
68g
Carbs
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Shrimp | 100g cooked | 99 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Plum | 1 medium (66g) | 30 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Chili | 1 tsp (2.7g) | 8 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
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 14.5 ounce can low sodium chicken broth
- 8 ounces sliced mushrooms
- 1-1/2 cups plum tomatoes, coarsely chopped
- 1/2 cup sliced roasted red bell peppers
- 1/2 pound uncooked peeled and deveined shrimp. Thaw if frozen.
- 1/2 pound cod fillet, cubed
- 6 ounces scallops, halved
- 1/2 cup dry white wine
- 1/2 teaspoon salt
- 1/4 teaspoon dried red pepper flakes
- 1/4 cup fresh cilantro, chopped
- Cooked rice
Directions
1
1.Bring broth to a boil then stir in mushrooms and cook for 2 minutes. Add remaining ingredients except for cilantro and rice.
2
2.Reduce heat to medium-low and cook for about 7 minutes or until shrimp turns pink and tender.
3
3.Serve over rice (optional) in bowls sprinkled with cilantro.
Recipe sourced from
fandom