Recipes · Portuguese · Seafood
Cataplana
One serving has 465 kcal and 35 g protein, and at least a fifth of a woman's daily need of cobalamin (573%), vitamin C (121%), vitamin K (89%), selenium (80%), phosphorus (68%) and thiamin (54%). Ready in 45 minutes.
- Preparation: 20 min
- Cooking: 25 min
- Makes: 1 serving (445 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: alcohol, pork, shellfish, sulphite
Ingredients
- 120 g Clams, raw
- 60 g Shrimp, raw
- 30 g Kielbasa
- 50 g Onions, raw
- 50 g Bell pepper, red, raw
- 80 g Tomatoes, canned, diced
- 6 g Garlic, raw
- 30 g Wine, white
- 15 g Olive oil
- 4 g Parsley, fresh
- 0.2 g Salt
Method
- Rinse the clams and discard any that are already open and do not close when tapped.
- Warm the olive oil in a wide, lidded pan and cook the sliced onion and bell pepper over medium heat for 6-7 minutes until softened.
- Add the garlic and sliced sausage and cook 3 minutes, then stir in the diced tomatoes and simmer 5 minutes.
- Add the white wine, clams and shrimp, cover tightly, and cook over medium-high heat for 5-6 minutes, shaking occasionally, until the clams open and the shrimp turn pink and opaque; discard any unopened clams.
- Season with the salt, scatter with parsley, and bring the pan to the table covered, opening it at the table in the traditional style.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 465 kcal | 22% |
| Carbohydrates | 18.9 g | |
| Water | 357 mL | |
| Fiber | 3.7 g | 12% |
| Protein | 35.1 g | 73% |
| Tryptophan | 0.3 g | |
| Threonine | 1 g | |
| Isoleucine | 1 g | |
| Leucine | 1.8 g | |
| Lysine | 1.7 g | |
| Methionine | 0.6 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.87 g | |
| Tyrosine | 0.85 g | |
| Valine | 1.1 g | |
| Histidine | 0.5 g | |
| Fat | 25.8 g | |
| Monounsaturated | 14.8 g | |
| Polyunsaturated | 3.7 g | |
| Docosahexaenoic Acid (DHA) | 0.1 g | |
| Eicosapentaenoic Acid (EPA) | 0.07 g | |
| Omega-6 | 3.1 g | |
| Saturated | 5.3 g | |
| Trans-Fats | 0.09 g | |
| Cholesterol | 151 mg | |
| Calcium | 153 mg | 15% |
| Copper | 0.41 mg | 46% |
| Iron | 3.8 mg | 21% |
| Magnesium | 73.5 mg | 24% |
| Manganese | 0.45 mg | 25% |
| Phosphorus | 474 mg | 68% |
| Potassium | 678 mg | 14% |
| Selenium | 43.8 µg | 80% |
| Sodium | 1,250 mg | |
| Zinc | 2.3 mg | 28% |
| Thiamin (vitamin B1) | 0.59 mg | 54% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 2.6 mg | 19% |
| Pantothenic acid (vitamin B5) | 0.73 mg | 15% |
| Pyridoxine (vitamin B6) | 0.43 mg | 33% |
| Folate (vitamin B9) | 51.8 µg | 13% |
| Cobalamin (vitamin B12) | 13.7 µg | 573% |
| Choline | 104 mg | 24% |
| Vitamin A | 222 µg | 32% |
| Vitamin C | 90.5 mg | 121% |
| Vitamin D (D2 + D3) | 10.2 IU | 2% |
| Vitamin E | 4.4 mg | 29% |
| Vitamin K | 79.9 µg | 89% |
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
2.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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