Mussels, squid, and fish in a spicy broth.
Each Italian region with a coastline has its own fish soup. This version is more of a stew than a soup and has the advantage of being simple to prepare and eat since it calls for fish fillets rather than whole fish.
|800 g||cuttlefish, or calamari, cleaned and rinsed|
|900 g||mussels, rinsed||60 units|
|3 tbsp||Parsley and Garlic Base||45 mL|
|2||onions, finely chopped||400 g|
|2 cloves||garlic, pressed|
|2 tbsp||olive oil||30 mL|
|1||dried chili peppers, minced||0.4 g|
|2/3 cup||white wine||170 mL|
|1 1/2 cup||canned tomatoes, low sodium||380 g|
|3||turbot fillets, or tilapia||650 g|
|1/3 cup||water, or more, if necessary||85 mL|
|6 slices||bread, whole wheat||220 g|
|1 clove||garlic, to rub the bread|
|ground pepper to taste [optional]|
- Rinse the squid, drain and slice into 1 cm rings. Set aside.
- Carefully rinse and brush the mussels to remove any sand. Drain. Discard any mussels that stay open, even after being tapped. Put the mussels in a pot with about one teaspoon of the parsley and garlic base. Cook over medium heat, covered, 7-8 min. All the mussels should open. Take them out and set aside. Filter the liquid through a sieve to remove any bits of shell and sand. Set aside.
- In the meantime, finely chop the onion and press the garlic using a garlic press. Heat the oil in a pot over medium heat. Sauté the onion and garlic about 5 min until translucent. Add about one tablespoon of the parsley and garlic base and minced chili pepper. Cook 1 min with stirring. Add the squid and cook 2-3 min until they become opaque. Pour in the wine and cook 1 more min. Add the diced tomatoes and salt, then cook about 10 min. Add the filtered mussel liquid and bring to a simmer (i.e. bring to a boil, then lower the heat so that the liquid just bubbles up to the surface).
- Cut the fish fillet into large chunks, add to the pot, cover, and cook until the fish is opaque throughout, about 5 min. Add some water if necessary just to cover the fish.
- Take advantage of these last 5 min to shell most of the mussels discarding the shells, but keeping some for decoration. Also remove and discard any unopened mussels. Put the mussels back into the pot to warm them up. Adjust the seasoning as desired.
- Toast the bread slices then rub them on one side with a garlic clove. Place a slice in each bowl. Ladle the soup over the bread and garnish with the unshelled mussels. Serve.
Nutrition Facts Table
per 1 serving (370g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||1 ¼||servings|
|Grain Products :||1||serving|
|Milk and Alternatives :||0||serving|
|Meat and Alternatives :||3||servings|
ClaimsThis recipe is :
- Free :
- Added Sugar, Trans Fat
- Low :
- Saturated Fat
- Source of :
- Good source of :
- Calcium, Vitamin C, Vitamin E
- Excellent source of :
- Copper, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin K, Zinc
|Meat and Alternatives||7 ½|