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Ингредиенты
- 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
- 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.
- 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.
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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% |
