Ingredients:
- 25 mussels (black cleaned debearded)
- lemon wedge (to serve optional)
- 1 baguette (crusty sliced to serve optional)
Directions:
- Peel and clean prawns, leaving tails intact and reserving the heads and then using a sharp knife, butterfly the prawns by slicing along the underside, from head end to tail, without cutting all the way through.
- Heat the oil and butter in a large saucepan over medium high heat and add the garlic and reserved prawn heads, and cook, stirring for 1 minute and then add stock and then the water and bring to the boil.
- Once the stock comes to the boil, remove pan from the heat and strain liquid through a colander into a bowl and discard the prawn heads and return the stock to the pan.
- Add pasta sauce and mussels and stir to combine and cover and bring to the boil over hight heat and cook for 1 minute or until shells open.
- Add the prawns and fish and cook a further 2 minutes or until the seafood is cooked through and then stir in the parsley and season with salt and pepper.
- Serve with lemon wedges and crusty bread if you wish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 322.57 Kcal (1351 kJ) | ||
| Calories from fat | 158.58 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.62g | 27% | |
|---|---|---|---|
| Cholesterol | 56.67mg | 19% | |
| Sodium | 742.42mg | 31% | |
| Potassium | 665.11mg | 14% | |
| Total Carbs | 22.25g | 7% | |
| Sugars | 2.59g | 10% | |
| Dietary Fiber | 1.3g | 5% | |
| Protein | 17.54g | 35% | |
| Vitamin C | 14.2mg | 24% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 4.9mg | 27% | |
| Calcium | 58mg | 6% | |
| Amount Per 100 g | |||
| Calories | 84.65 Kcal (354 kJ) | ||
| Calories from fat | 41.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.62g | 27% | |
|---|---|---|---|
| Cholesterol | 14.87mg | 19% | |
| Sodium | 194.83mg | 31% | |
| Potassium | 174.54mg | 14% | |
| Total Carbs | 5.84g | 7% | |
| Sugars | 0.68g | 10% | |
| Dietary Fiber | 0.34g | 5% | |
| Protein | 4.6g | 35% | |
| Vitamin C | 3.7mg | 24% | |
| Iron | 1.3mg | 27% | |
| Calcium | 15.2mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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