Recipes · Italian · Stews
Cacciucco
One serving has 612 kcal and 54 g protein, and at least a fifth of a woman's daily need of cobalamin (598%), copper (199%), selenium (187%), manganese (154%), phosphorus (104%) and vitamin K (79%). Ready in 65 minutes.
- Preparation: 25 min
- Cooking: 40 min
- Makes: 1 serving (580 g)
- Difficulty: Hard
- Diets: Pescatarian, Dairy-free, High protein
- Contains: alcohol, fish, gluten, shellfish, sulphite
Ingredients
- 60 g Squid, raw
- 60 g Mussels, raw
- 50 g Clams, raw
- 50 g Shrimp, raw
- 80 g Cod, raw
- 40 g Onions, raw
- 5 g Garlic, raw
- 150 g Tomatoes, canned, crushed
- 30 g Wine, red
- 20 g Olive oil
- 2 g Chili peppers, red, raw
- 30 g Bread, Italian
- 3 g Parsley, fresh
- 0.3 g Black pepper
Method
- Clean all the seafood: scrub and debeard the mussels, scrub the clams, slice the squid into rings, peel the shrimp if you like, and cut the fish into chunks.
- Soften the chopped onion, garlic and chili in the olive oil in a large pot for about 5 minutes.
- Add the wine and let it bubble for a minute, then add the crushed tomato and simmer for 10 minutes.
- Add the squid and fish chunks and simmer for 5 minutes, then add the mussels, clams and shrimp. Cover and cook for 6-8 minutes more until the shells open and everything is just cooked through (discard any shellfish that stay closed).
- Season with the pepper (the shellfish already bring plenty of salt).
- Toast the bread, rub with a little garlic, and place a slice in the bottom of each bowl; ladle the stew over it and scatter with parsley.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 612 kcal | 29% |
| Carbohydrates | 37.9 g | |
| Water | 454 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 54.4 g | 113% |
| Tryptophan | 0.47 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3 g | |
| Lysine | 3.2 g | |
| Methionine | 1 g | |
| Cystine | 0.49 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.4 g | |
| Valine | 1.9 g | |
| Histidine | 0.93 g | |
| Fat | 24.8 g | |
| Monounsaturated | 15.4 g | |
| Polyunsaturated | 3.7 g | |
| Docosahexaenoic Acid (DHA) | 0.5 g | |
| Eicosapentaenoic Acid (EPA) | 0.29 g | |
| Omega-6 | 2.5 g | |
| Saturated | 3.7 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 287 mg | |
| Calcium | 208 mg | 21% |
| Copper | 1.8 mg | 199% |
| Iron | 7.8 mg | 43% |
| Magnesium | 142 mg | 46% |
| Manganese | 2.8 mg | 154% |
| Phosphorus | 725 mg | 104% |
| Potassium | 1,446 mg | 31% |
| Selenium | 103 µg | 187% |
| Sodium | 1,072 mg | |
| Zinc | 4 mg | 50% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 0.65 mg | 59% |
| Niacin (vitamin B3) | 7.5 mg | 54% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 29% |
| Pyridoxine (vitamin B6) | 0.66 mg | 51% |
| Folate (vitamin B9) | 99.5 µg | 25% |
| Cobalamin (vitamin B12) | 14.3 µg | 598% |
| Choline | 192 mg | 45% |
| Vitamin A | 120 µg | 17% |
| Vitamin C | 33.6 mg | 45% |
| Vitamin D (D2 + D3) | 29.3 IU | 5% |
| Vitamin E | 6.8 mg | 45% |
| Vitamin K | 71.5 µg | 79% |
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
3.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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