Recipes · Chilean · Soups and Broths
Paila Marina
One serving has 294 kcal and 44 g protein, and at least a fifth of a woman's daily need of cobalamin (598%), manganese (129%), selenium (126%), phosphorus (82%), copper (54%) and niacin (37%). Ready in 40 minutes.
- Preparation: 20 min
- Cooking: 20 min
- Makes: 1 serving (534 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: alcohol, celery, fish, shellfish, sulphite
Ingredients
- 60 g Clams, raw
- 60 g Mussels, raw
- 60 g Shrimp, raw
- 60 g Sea bass, raw
- 25 g Onions, raw
- 5 g Garlic, raw
- 30 g Tomatoes, raw
- 0.5 g Paprika
- 30 g Wine, white
- 200 g Fish stock
- 3 g Cilantro, fresh
- 0.6 g Salt
Method
- Scrub the clams and mussels well, discarding any that don't close when tapped.
- Sauté the onion and garlic in a splash of the wine for 3-4 minutes, then add the tomato and paprika and cook 2 minutes.
- Pour in the remaining wine and the fish stock, bring to a boil, then add the fish and simmer 4 minutes.
- Add the clams, mussels, and shrimp; cover and cook 5-6 minutes until the shellfish open and everything is cooked through, discarding any shellfish that stayed closed.
- Season with the salt, scatter with cilantro, and serve piping hot in the cooking bowl (paila).
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 294 kcal | 14% |
| Carbohydrates | 11.5 g | |
| Water | 464 mL | |
| Fiber | 1.1 g | 4% |
| Protein | 44.1 g | 92% |
| Tryptophan | 0.34 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.2 g | |
| Lysine | 2.3 g | |
| Methionine | 0.75 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.97 g | |
| Valine | 1.4 g | |
| Histidine | 0.66 g | |
| Fat | 4.8 g | |
| Monounsaturated | 0.93 g | |
| Polyunsaturated | 1.6 g | |
| Docosahexaenoic Acid (DHA) | 0.67 g | |
| Eicosapentaenoic Acid (EPA) | 0.44 g | |
| Omega-6 | 0.16 g | |
| Saturated | 1 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 156 mg | |
| Calcium | 167 mg | 17% |
| Copper | 0.49 mg | 54% |
| Iron | 4.7 mg | 26% |
| Magnesium | 91.1 mg | 29% |
| Manganese | 2.3 mg | 129% |
| Phosphorus | 572 mg | 82% |
| Potassium | 880 mg | 19% |
| Selenium | 69.5 µg | 126% |
| Sodium | 1,284 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 0.21 mg | 19% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 5.2 mg | 37% |
| Pantothenic acid (vitamin B5) | 0.97 mg | 19% |
| Pyridoxine (vitamin B6) | 0.44 mg | 34% |
| Folate (vitamin B9) | 51 µg | 13% |
| Cobalamin (vitamin B12) | 14.3 µg | 598% |
| Choline | 140 mg | 33% |
| Vitamin A | 147 µg | 21% |
| Vitamin C | 13.1 mg | 18% |
| Vitamin D (D2 + D3) | 136 IU | 23% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 13 µg | 14% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
2.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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