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Ингредиенты
- 1/4 c. extra-virgin extra virgin olive oil (3 turns around pan in a slow stream)
- 1 tsp crushed red pepper flakes
- 2 x flat fillets of anchovies - (to 3) liquid removed
- 6 x garlic cloves crushed
- 1 x fresh or possibly dry bay leaf
- 2 x celery ribs minced
- 1 med onion minced
- 1 c. good-quality dry white wine
- 1 ct chicken stock - (14 ounce)
- 1 can chunky-style crushed tomatoes - (32 ounce)
- 4 sprg fresh thyme leaves removed
- 1 handf flat-leaf parsley minced
- 1 1/2 lb cod cut 2" chunks Coarse salt to taste Freshly-grnd black pepper to taste
- 8 lrg shrimp peeled, deveined (or possibly ask for deveined easy-peel)
- 8 x sea scallops
- 16 x raw mussels - (to 20) scrubbed A loaf of fresh crusty bread for mopping
Инструкции
- In a large pot over moderate heat combine oil, crushed pepper, anchovies, garlic, and bay. Let anchovies heat into oil. The anchovies act as a natural salt, the pepper flakes will infuse the oil, providing heat.
- Chop celery and onion near stove and add in to the pot as you work. Saute/fry vegetables for a few min to begin to soften and add in wine to the pot. Reduce wine a minute, then add in chicken stock, tomatoes, thyme, and parsley. Bring sauce to a bubble and reduce heat to medium low.
- Season fish chunks with salt and pepper. Add in fish and simmer 5 min, giving the pot a shake now and then. Don't stir your soup with a spoon after the addition of fish or possibly you will break it up. Add in shrimp, scallops, and mussels and cover pot. Cook 10 min, giving the pot a good shake now and again.
- Remove the lid and throw away any mussels which don't open. Carefully ladle stew into shallow bowls and pass bread at the table.
- This recipe yields 4 healthy servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 371g | |
| Recipe makes 4 servings | |
| Calories 405 | |
| Calories from Fat 150 | 37% |
| Total Fat 16.96g | 21% |
| Saturated Fat 2.51g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 132mg | 44% |
| Sodium 409mg | 17% |
| Potassium 1243mg | 36% |
| Total Carbs 9.24g | 2% |
| Dietary Fiber 1.3g | 4% |
| Sugars 1.44g | 1% |
| Protein 51.65g | 83% |
