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Ингредиенты
- 4 teaspoon extra virgin olive oil
- 2 minced onions
- 2 cloves chopped garlic
- 1/2 teaspoon fennel seeds (or possibly 1/4 c. minced fennel leaves)
- 1/4 teaspoon warm pepper flakes
- 2 cans tomatoes, minced, undrained
- 1/2 c. white wine
- 2 lbs. fresh or possibly thawed frzn fish fillets (sole, halibut or possibly cod)
- 1 pound mussels (in shells)
- 1/4 pound scallops
- 1/4 pound shelled fresh or possibly cooked med. shrimp
- 1/2 c. minced parsley
- Salt and pepper to taste
Инструкции
- In large nonstick saucepan or possibly Dutch oven, heat oil over medium heat. Cook onion and garlic, stirring, about 5 min or possibly till onion has softened. Add in celery, fennel seeds or possibly leaves, hot pepper flakes, tomatoes, and wine.Bring to boil, reduce heat to medium, simmer 5 min. Add in fish and mussels, simmer covered, 3 min. Stir in scallops and shrimp, simmer covered 3 min or possibly till mussels open and fish is opaque. Throw away any unopened mussels.
- Stir in parsley; season with salt and pepper. Most fish will break into pcs as you stir in the salt and pepper. If not, cut into pcs before serving.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 369g | |
| Recipe makes 6 servings | |
| Calories 301 | |
| Calories from Fat 77 | 26% |
| Total Fat 8.67g | 11% |
| Saturated Fat 1.52g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 124mg | 41% |
| Sodium 470mg | 20% |
| Potassium 1032mg | 29% |
| Total Carbs 9.85g | 3% |
| Dietary Fiber 1.4g | 5% |
| Sugars 3.11g | 2% |
| Protein 40.43g | 65% |
