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 2
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 3
STEP 2.Then gently push the fish into the sauce, and arrange the squid, prawns, clams and mussels on the surface.
step 4
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 5
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
Fat
10g
Protein
71g
Carbs
144g
Fiber
31g
MacroNutrients
Carbs
144g
Protein
71g
Fiber
31g
Fats
Fat
10g
Vitamins & Minerals
Calcium
631mg
Iron
20mg
Vitamin A
13163mcg
Vitamin B1
< 1mg
Vitamin B2
< 1mg
Vitamin B3
11mg
Vitamin B6
305mg
Vitamin B9
4243mcg
Vitamin B12
0mcg
Vitamin C
285mg
Vitamin E
4mg
Copper
2mcg
Magnesium
525mg
Manganese
9mg
Phosphorus
1016mg
Selenium
148mcg
Zinc
7mg
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