Ingredients:
- 3 lbs piece of fresh cod or 3 lbs halibut or 3 lbs any firm white fish , cut into large chunks about 2 inches in diameter
Directions:
- Combine the celery, fennel, onion, garlic, red pepper flakes, 1/2 cup of the whole flat-leaf parsley, some of the EVOO and a little salt and pepper in a large baking dish. Toss to coat veggies with the oil. Add the white wine and stock.
- Season the halibut & scallops with salt and pepper, drizzle with remaining olive oil and nestle everything into the baking dish.
- Top with the crushed/diced tomatoes then transfer to the oven and roast until the cod is cooked through, about 45-50 minutes. I added the shrimp and muscles after 40 minutes.
- NOTE as the muscles where an extra that I added to this recipe my baking dish was not big enough I had to put the muscles into a separate shallow baking dish and I spooned some of the juice over them. So make sure you use a large baking dish,
- Slice the bread into large chunks, as I have to watch my sodium intake I do not cook with salt so depending on your taste buds you may have to add salt.
- Serve in Large bowls.
- Note I had enough left over for lunch the next day so depending on how big your bowls are or how hungry your company is you may get more then 6 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 623.78 Kcal (2612 kJ) | ||
| Calories from fat | 251.07 Kcal | ||
| % Daily Value* | |||
| Total Fat | 27.9g | 43% | |
|---|---|---|---|
| Cholesterol | 147.46mg | 49% | |
| Sodium | 1578.1mg | 66% | |
| Potassium | 1576.26mg | 34% | |
| Total Carbs | 33.14g | 11% | |
| Sugars | 7.98g | 32% | |
| Dietary Fiber | 6.06g | 24% | |
| Protein | 50.41g | 101% | |
| Vitamin C | 40.2mg | 67% | |
| Iron | 5.9mg | 33% | |
| Calcium | 183mg | 18% | |
| Amount Per 100 g | |||
| Calories | 96.02 Kcal (402 kJ) | ||
| Calories from fat | 38.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.29g | 43% | |
|---|---|---|---|
| Cholesterol | 22.7mg | 49% | |
| Sodium | 242.92mg | 66% | |
| Potassium | 242.63mg | 34% | |
| Total Carbs | 5.1g | 11% | |
| Sugars | 1.23g | 32% | |
| Dietary Fiber | 0.93g | 24% | |
| Protein | 7.76g | 101% | |
| Vitamin C | 6.2mg | 67% | |
| Iron | 0.9mg | 33% | |
| Calcium | 28.2mg | 18% | |
* 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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