Mussels, squid, and fish in a spicy broth.
Each Italian region with a coastline has its own fish soup. This version is more of a stew than a soup and has the advantage of being simple to prepare and eat since it calls for fish fillets rather than whole fish.
800 g | cuttlefish, or squid, cleaned and rinsed | ||
900 g | mussels, rinsed | 60 units | |
3 tbsp | Parsley and Garlic Base | 45 mL | |
2 | onions, finely chopped | 400 g | |
2 cloves | garlic, pressed | ||
2 tbsp | olive oil | 30 mL | |
1 | dried chili peppers, minced | 0.4 g | |
2/3 cup | white wine | 170 mL | |
1 1/2 cup | canned tomatoes (diced) | 380 g | |
3 | turbot fillets, or tilapia | 650 g | |
1/3 cup | water, or more, if necessary | 85 mL | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] | |||
6 slices | bread, whole wheat | 220 g | |
1 clove | garlic, to rub the bread |
per 1 serving (370 g)
Amount % Daily Value |
Calories 510 |
Fat 14 g 22 % |
Saturated
1.8 g
9 % |
Cholesterol 290 mg |
Sodium 1280 mg 54 % |
Carbohydrate 30 g 10 % |
Fibre 4 g 15 % |
Sugars 11 g |
Net Carbs 26 g |
Protein 64 g |
Vitamin A 39 % |
Vitamin C 49 % |
Calcium 24 % |
Iron 111 % |
Food Group | Exchanges |
---|---|
Starches | 1 |
Vegetables | 1 ½ |
Meat and Alternatives | 7 ½ |
Fats | 1 |