Mediterranean Seafood Soup

Mediterranean Seafood Soup

Active Time: 20 minutes | Total Time: 50 minutes

Serves:

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Added by Healing Gourmet
on August 06, 2008

Ingredients

Healing Benefits

This Recipe:

Preparation

Preheat the oven to 450 degrees F.
In a large, enameled cast-iron casserole with a lid, heat the olive oil. Add the onion and garlic, saute over medium heat until softened, about 8 minutes.
Add the parsley and crushed red pepper and cook over moderate heat, stirring, for 1 minute.
Add the tomatoes and cook until almost all of the liquid has evaporated, about 5 minutes.
Arrange the halibut fillets in the casserole and season with salt and pepper. Scatter the olives over the fish and top with the shrimp. Tuck in the clams and mussels, hinge sides down.
In a medium saucepan, bring the clam juice and white wine to a boil. Pour the hot liquid over the seafood.
Cover the casserole dish, transfer to oven and bake for about 30 minutes, or until the mussels and clams open, the shrimp are pink and the halibut is cooked through. Discard any shellfish that don’t open.
Spoon the broth into serving bowls, top with seafood and serve.

The Benefits

*Excellent Source of: Iron, Magnesium, Potassium, Protein, Selenium, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin K, Niacin, EPA/DHA Omega-3, Phosphorous, Manganese
*Good Source of: Calcium, Fiber, Zinc, Vitamin E, Folate, Thiamin, Riboflavin
*Preferences: Low Carbohydrate, Low Sugars, No Citrus, No Corn, No Dairy, No Eggs, No Gluten, No Grains, No Legumes, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Soy, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 1.21

Calories: 369

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	12.9 g	*
Saturated Fat	1.9 g	*
Monosaturated Fat	7 g	*
Polyunsaturated Fat	2.4 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	127 mg	*
EPA, DHA	406 mg, 554 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	191.3mg	*
Total Carbohydrate	12.2 g	*
Sugars	3.9 g	*
Fiber	2.8 g	*
Protein	46.2 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	1581.7 IU	32%
Vitamin C	30.6 mg	51%
Vitamin D	140.3 IU	35%
Vitamin E	3.2 IU	11%
Vitamin B6	0.42 mg	21%
Vitamin B12	35 mcg	583%
Vitamin K	28.6 mg	36%
Folate	43.8 mcg	11%
Niacin	8 mg	40%
Riboflavin	0.33 mg	19%
Thiamin	0.27 mg	18%
MINERALS
Calcium	163.3 mg	16%
Copper	0.07 mg	4%
Iron	13.7 mg	76%
Magnesium	127.2 mg	32%
Manganese	1.9 mg	95%
Phosphorous	528 mg	53%
Potassium	1085 mg	31%
Selenium	93.4 mcg	133%
Sodium	619.7 mg	26%
Zinc	2.9 mg	19%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	159.1 mcg
Beta-cryptoxanthin	8 mcg
Lutein + zeaxanthin	232.5 mcg
Lycopene	3640 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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