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Рецепт Colombian Seafood Caswela (Casserole)

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Порций: 4

Ингредиенты

Cost per serving $2.96 view details
  • 8 x Mussels
  • 8 x King prawns
  • 1/2 lb Minced squid
  • 1/2 lb Cod fillet, minced
  • 1/4 lb Crab sticks
  • 1/4 lb Cooking pawns
  • 1 med Onion, minced Knob of butter
  • 1 tsp Mixed spice
  • 1 pt 'Salsa' sauce
  • 1 x Glass dry white wine

Инструкции

  1. Lightly oil a frying pan over a medium heat and fry the minced onion till translucent/soft. Stir in the knob of butter till it has fully melted, then add in the squid, cod, mussels, king prawns, cooking prawns and crabsticks, stirring continuously.
  2. Then after adding the Salsa sauce and white wine, stir in the mixed spice. Continue to simmer for a further 3 min and the Colombian Seafood 'Caswela' is ready.

Nutrition Facts

Amount Per Serving %DV
Serving Size 191g
Recipe makes 4 servings
Calories 159  
Calories from Fat 17 11%
Total Fat 1.91g 2%
Saturated Fat 0.42g 2%
Trans Fat 0.0g  
Cholesterol 171mg 57%
Sodium 374mg 16%
Potassium 402mg 11%
Total Carbs 6.86g 2%
Dietary Fiber 0.5g 2%
Sugars 1.51g 1%
Protein 20.68g 33%
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