Seafood Stew With Lentils Recipe

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Ingredients:

Serving

48 oz fish stock
3 tbsp extra virgin olive oil, plus extra for drizzling
1 celery rib, chopped
1 carrot, chopped
1 onion, chopped
3 1/2 oz cooked lentils
9 oz assorted fish and seafood
1 tomato, chopped
1 sprig fresh flat-leaf parsley, chopped
1 sprig fresh basil, chopped
salt and pepper

Directions:

Heat 1 tablespoon of the olive oil in a frying pan, add 1 tablespoon each of the celery, carrot and onion and cook over a low heat, stirring occasionally, for 5 minutes.
Stir in the lentils and cook for a few minutes more.
Heat the remaining olive oil in a shallow saucepan, add the remaining celery, carrot and onion and cook over a low heat, stirring occasionally, for 5 minutes.
Add the sea bass and the squid, increase the heat to high and cook for 1 minute, then add the prawns, langoustines, clams and lentil mixture.
Pour in the fish stock, season with salt and pepper and cook until the fish is tender.
Just before removing the pan from the heat, add the tomato, parsley and basil.
Serve with a drizzle of olive oil. Serves 4.
That's it!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	392.44 Kcal (1643 kJ)
Calories from fat	233.89 Kcal
		% Daily Value*
Total Fat	25.99g	40%
Cholesterol	3.4mg	1%
Sodium	869.33mg	36%
Potassium	1133.3mg	24%
Total Carbs	15.82g	5%
Sugars	3.78g	15%
Dietary Fiber	7.3g	29%
Protein	24.46g	49%
Vitamin C	6.3mg	11%
Vitamin A	0.2mg	5%
Iron	2mg	11%
Calcium	95.4mg	10%

Amount Per 100 g
Calories	76.27 Kcal (319 kJ)
Calories from fat	45.46 Kcal
		% Daily Value*
Total Fat	5.05g	40%
Cholesterol	0.66mg	1%
Sodium	168.96mg	36%
Potassium	220.26mg	24%
Total Carbs	3.07g	5%
Sugars	0.74g	15%
Dietary Fiber	1.42g	29%
Protein	4.75g	49%
Vitamin C	1.2mg	11%
Iron	0.4mg	11%
Calcium	18.5mg	10%

* 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

Weightwatchers Points

9.2

Points
10

PointsPlus

Good Points

saturated fat free,
cholesterol free

Bad Points

High in Sodium

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