Miso Seafood Stew Recipe

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Ingredients

Count

Nutrition

2379

Calories

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Ingredients:

Serving

4 quarter-size pieces fresh ginger
1 strip kombu kelp *, about 1/4 oz.
1/2 cup loosely packed bonito flakes ( katsuobushi)
1 large leek, white and pale green parts only, sliced and rinsed well
2 medium carrots, peeled and cut into 2-in. matchsticks
1 1/2 lb black cod or pacific halibut, cut into 1 1/2-in. pieces
3/4 lb medium sea scallops (15 to 16 per lb.)
3/4 lb medium shrimp (26 to 30 per lb.), peeled, tails left on if you like
1/2 cup shiro (sweet white ) miso
1/2 cup lager (preferably longboard)
lemon zest (optional)
thinly sliced shiso leaf * (optional)

Directions:

Bring 4 cups water, the ginger, and kombu to a boil in a large, wide pot. Reduce heat and simmer, covered, 4 minutes. Turn off heat, sprinkle in bonito flakes, and let sit 3 minutes (flakes will sink). Strain broth through a cheesecloth-lined fine-mesh strainer into a bowl.
Rinse pot, then pour in broth. Add leek and carrots. Bring to a simmer and cook 2 minutes. Add black cod and scallops; simmer 1 minute. Add shrimp and cook 2 minutes more.
Whisk miso with lager in a small bowl. Remove stew from heat and carefully stir in miso mixture. Serve with lemon zest and shiso for topping if you like.
*Find kombu, a large seaweed sold dried, and bonito flakes with the Asian ingredients at well-stocked supermarkets and at natural-foods or Japanese markets. Find shiso, an aromatic herb, at Japanese markets and some farmers' markets.
Note: Nutritional analysis is per serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	2378.81 Kcal (9960 kJ)
Calories from fat	684.96 Kcal
		% Daily Value*
Total Fat	76.11g	117%
Cholesterol	664.43mg	221%
Sodium	15470.05mg	645%
Potassium	3532.6mg	75%
Total Carbs	174.01g	58%
Sugars	9.84g	39%
Dietary Fiber	17.01g	68%
Protein	227.83g	456%
Vitamin C	18.4mg	31%
Vitamin A	1.2mg	41%
Iron	16.7mg	93%
Calcium	441.1mg	44%

Amount Per 100 g
Calories	128.27 Kcal (537 kJ)
Calories from fat	36.94 Kcal
		% Daily Value*
Total Fat	4.1g	117%
Cholesterol	35.83mg	221%
Sodium	834.2mg	645%
Potassium	190.49mg	75%
Total Carbs	9.38g	58%
Sugars	0.53g	39%
Dietary Fiber	0.92g	68%
Protein	12.29g	456%
Vitamin C	1mg	31%
Vitamin A	0.1mg	41%
Iron	0.9mg	93%
Calcium	23.8mg	44%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

53.1

Points
58

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium,
High in Total Fat

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