Recipes · Portuguese · Seafood
Amêijoas à Bulhão Pato
One serving has 383 kcal and 27 g protein, and at least a fifth of a woman's daily need of cobalamin (846%), selenium (103%), phosphorus (55%), vitamin K (42%), choline (29%) and vitamin E (29%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (268 g)
- Difficulty: Easy
- Diets: Pescatarian, Gluten-free, Dairy-free, Low carb
- Contains: alcohol, shellfish, sulphite
Ingredients
- 180 g Clams, raw
- 10 g Garlic, raw
- 20 g Olive oil
- 40 g Wine, white
- 8 g Cilantro, fresh
- 10 g Lemon juice
- 0.2 g Salt
Method
- Rinse the clams well and discard any that are open and do not close when tapped.
- Warm the olive oil in a wide pan over medium heat, add the sliced garlic, and cook for 30-45 seconds until fragrant but not browned.
- Add the clams and white wine, cover, and cook over high heat for 3-5 minutes, shaking the pan occasionally, until all the clams have opened; discard any that stay shut.
- Stir in the lemon juice, most of the cilantro and the salt.
- Tip into a bowl with all the pan juices, scatter with the remaining cilantro, and serve with bread to mop up the sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 383 kcal | 18% |
| Carbohydrates | 11.8 g | |
| Water | 199 mL | |
| Fiber | 0.46 g | 2% |
| Protein | 27.3 g | 57% |
| Tryptophan | 0.38 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.2 g | |
| Lysine | 2 g | |
| Methionine | 0.77 g | |
| Cystine | 0.32 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.4 g | |
| Histidine | 0.55 g | |
| Fat | 21.8 g | |
| Monounsaturated | 14.8 g | |
| Polyunsaturated | 2.5 g | |
| Docosahexaenoic Acid (DHA) | 0.12 g | |
| Eicosapentaenoic Acid (EPA) | 0.08 g | |
| Omega-6 | 2.1 g | |
| Saturated | 3.1 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 54 mg | |
| Calcium | 98.1 mg | 10% |
| Copper | 0.15 mg | 17% |
| Iron | 3.5 mg | 19% |
| Magnesium | 43.4 mg | 14% |
| Manganese | 0.4 mg | 22% |
| Phosphorus | 384 mg | 55% |
| Potassium | 204 mg | 4% |
| Selenium | 56.6 µg | 103% |
| Sodium | 1,167 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.06 mg | 5% |
| Riboflavin (vitamin B2) | 0.1 mg | 9% |
| Niacin (vitamin B3) | 0.84 mg | 6% |
| Pantothenic acid (vitamin B5) | 0.4 mg | 8% |
| Pyridoxine (vitamin B6) | 0.18 mg | 14% |
| Folate (vitamin B9) | 16.7 µg | 4% |
| Cobalamin (vitamin B12) | 20.3 µg | 846% |
| Choline | 123 mg | 29% |
| Vitamin A | 189 µg | 27% |
| Vitamin C | 9.2 mg | 12% |
| Vitamin D (D2 + D3) | 1.8 IU | 0% |
| Vitamin E | 4.3 mg | 29% |
| Vitamin K | 37.5 µg | 42% |
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
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.