| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Seafood | Tamara1 | 1 | Servings | |
INGREDIENTS
| 3 | T | Olive oil |
| 4 | Cloves garlic, minced | |
| 1 | c | Parsley, finely chopped |
| 2 | Sticks celery, finely | |
| chopped | ||
| 1 | Green capsicum, finely | |
| chopped | ||
| 2 | Onions, finely chopped | |
| 1 | T | Paprika |
| 1/2 | t | Chilli powder, up to 1 up |
| to | ||
| 6 | c | Rich fish or vegetable stock |
| 2 | 440 g. tins tomatoes | |
| tomatoes squashed | ||
| 3 | T | Tomato paste |
| 2 | kg | Assorted fish and shellfish |
| such as fish prawns | ||
| mussels | ||
| clams calamari | ||
| etc. | ||
| Salt and freshly ground | ||
| pepper to taste | ||
| Additional parsley for | ||
| serving |
INSTRUCTIONS
Heat the olive oil and add the garlic, parsley, celery and capsicum and saut for a few minutes, until the vegetables soften. Add the onions, paprika and chilli and continue cooking until the mixture is thick and fragrant. Add the stock, tinned tomatoes and tomato paste and bring the mixture to a steady simmer. Simmer for 40 minutes until the mixture is full of flavour, then add the shellfish and simmer for a further 5 minutes. Serve with additional parsley and serve. Converted by MC_Buster. Per serving: 606 Calories (kcal); 43g Total Fat; (60% calories from fat); 11g Protein; 54g Carbohydrate; 0mg Cholesterol; 524mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 9 1/2 Vegetable; 0 Fruit; 8 Fat; 0 Other Carbohydrates Converted by MM_Buster v2.0n.
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Nutrition (calculated from recipe ingredients)
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Calories: 721
Calories From Fat: 407
Total Fat: 46.4g
Cholesterol: 0mg
Sodium: 2219.2mg
Potassium: 2970.4mg
Carbohydrates: 67.9g
Fiber: 28.7g
Sugar: 21.6g
Protein: 26.7g