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Ingredients
- 32 oz shellfish, e.g. littleneck clams, black mussels
- 16 oz fresh raw small shrimp, peeled and deveined (thawed if frozen)
- 2 oz squid tubes (calamari), cut into ¼ in. rings
- 3 oz yellow onions, quartered (approx. ½ medium onion)
- 2 oz shallots, quartered (approx. 1 large shallot)
- 2 oz fennel, cut into pieces (approx. 1 medium bulb)
- 1 oz carrots, cut into pieces (approx. ½ medium carrot)
- 1 oz celery, cut into pieces (approx. 1 stalk)
- 4 - 6 garlic cloves
- 1 oz unsalted butter
- 2 tsp olive oil
- 1 tsp fine sea salt, to taste
- ½ tsp ground black pepper
- ¼ tsp dried oregano
- ¼ tsp dried red chili flakes
- 28 oz canned diced tomatoes (approx. 1 can)
-
8
oz clam juice
or 8 oz seafood stock - 2 oz dry white wine
- 1 oz tomato paste
- 1 dried bay leaf
- 10 oz firm white fish, e.g. cod, halibut, cut into pieces (approx. 1 in.)
- Nutrition
- per 1 portion
- Calories
- 1481 kJ / 354 kcal
- Protein
- 32 g
- Carbohydrates
- 18 g
- Fat
- 9 g
- Fibre
- 3 g
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替代食谱
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