Photo: Cala
Estimated Nutrition (whole recipe, rough)
706
Calories
74g
Protein
30g
Fat
32g
Carbs
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Clam | 100g cooked | 148 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Haddock | 100g cooked | 112 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Celery | 1 stalk (40g) | 6 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
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
- 2 lb varied fish fillets (such as haddock, perch, flounder, cod, sole), cut into 1-inch cubes
- 2 Tbsp olive oil
- 1 clove garlic, minced
- 3 carrots, cut in thin strips
- 2 C celery, sliced
- 1/2 C onion, chopped
- 1/4 C green peppers, chopped
- 1 can (28 oz) whole tomatoes, cut up, with liquid
- 1 C clam juice
- 1/4 tsp dried thyme, crushed
- 1/4 tsp dried basil, crushed
- 1/8 tsp black pepper
- 1/4 C fresh parsley, minced
Directions
1
1.Heat oil in large saucepan. Sauté garlic, carrots, celery, onion, and green pepper in oil for 3 minutes.
2
2.Add remaining ingredients, except parsley and fish. Cover and simmer for 10–15 minutes or until vegetables are fork tender.
3
3.Add fish and parsley. Simmer covered for 5–10 minutes more or until fish flakes easily and is opaque. Serve hot.
Recipe sourced from
fandom