Fan Created
Mushroom Seafood Stew
featuring Barramundi
- 10m prep
- 20m cook
- Serves 2
Mushroom Seafood Stew
-
RECIPE CREATED BY
Friends & Family -
Pairs With Red Wine
-
Perfect For Weekday Night
-
Perfect For Winter Break
Ingredients
2
The
The Better Fish® Barramundi Skinless Fillets
½
pound
peeled and deveined prawn
peeled and deveined
peeled and deveined
¼
cup
sake
japanese, cooking
japanese, cooking
2
tablespoons
soya sauce
2
tablespoons
potato starch
2
tablespoons
olive oil
2
tablespoons
minced garlic
¼
onion
thinly sliced
thinly sliced
220
grams
green bean
220
grams
sliced mushroom
sliced
sliced
120
grams
canned artichoke hearts
drained and sliced
drained and sliced
2
cups
mushroom broth
or chicken broth, or water
or chicken broth, or water
½
teaspoon
dried marjoram
½
teaspoon
dried tarragon
½
teaspoon
dried thyme
½
teaspoon
garam masala powder
salt
to taste
to taste
Nutrition per serving
| Calories | 542.92kcal | 27% |
|---|---|---|
| Fat | 17.91 | 26% |
| Carbs | 30.69 | 12% |
| Sugars | 8.6 | 10% |
| Protein | 56.76 | 114% |
| Sodium | 2926.28mg | 146% |
| Fiber | 6.78 | 24% |
* Percent Daily Values based on a 2,000 calorie diet. View all nutrients
Nutrition per serving
Amount per serving
| Calories | 542.92kcal | 27% |
|---|---|---|
| Fat | 17.91 | 26% |
| Saturated Fat | 3.44 | 17% |
| Monounsaturated Fat | 10.46 | 1046% |
| Polyunsaturated Fat | 1.85 | 185% |
| Carbs | 30.69 | 12% |
| Fiber | 6.78 | 24% |
| Sugars | 8.6 | 10% |
| Protein | 56.76 | 114% |
| Cholesterol | 85.05mg | 28% |
| Sodium | 2926.28mg | 146% |
| Calcium | 187.76mg | 23% |
| Magnesium | 95.55mg | 25% |
| Potassium | 1665.69mg | 48% |
% Daily Value*
| Iron | 4.16mg | 30% |
|---|---|---|
| Zinc | 2.56mg | 26% |
| Phosphorus | 422.51mg | 60% |
| Vitamin A | 345.5mkg | 43% |
| Thiamin B1 | 0.21mg | 19% |
| Riboflavin B2 | 0.59mg | 42% |
| Niacin B3 | 5.52mg | 35% |
| Vitamin B6 | 0.39mg | 28% |
| Folic Acid B9 | 64.63mkg | 32% |
| Vitamin B12 | 0.04mkg | 2% |
| Vitamin C | 23.01mg | 29% |
| Vitamin D | 15.53mkg | 311% |
| Vitamin E | 2.57mg | 21% |
| Vitamin K | 65.44mkg | 87% |
* Percent Daily Values based on a 2,000 calorie diet.
Health score
High
Medium
Low
8.4
/10
Health score
Health Scores are calculated on a 1-10 scale based on nutrient density and USDA recommendations for a healthy diet. A higher Health Score means healthier food. The value based on impact of more than 28 nutrients, here are the main ones:
Nutrients with positive impact
| Fiber 6.78 | 24% DV |
| Protein 56.76 | 114% DV |
| Calcium 187.76mg | 23% DV |
| Magnesium 95.55mg | 25% DV |
| Potassium 1665.69mg | 48% DV |
| Iron 4.16mg | 30% DV |
| Vitamin A 345.5mkg | 43% DV |
| Vitamin C 23.01mg | 29% DV |
Nutrients with negative impact
| Saturated Fat 3.44 | 17% DV |
| Carbs 30.69 | 12% DV |
| Sugars 8.6 | 10% DV |
| Cholesterol 85.05mg | 28% DV |
| Sodium 2926.28mg | 146% DV |
“This mushroom seafood stew is packed with lean protein and vegetables. A hearty weekday meal that you can have ready in under 30 minutes!” Recipe and photos are courtesy of Maggie Zhu of Omnivore’s Cookbook.
Instructions
Step 1
Place barramundi fillets and shrimp onto a plate. Mix Japanese sake, soy sauce, and potato starch (or cornstarch) in a bowl until fully incorporated. Pour over the seafood and gently mix by hand. Let marinate for 10 to 15 minutes.
Step 2
Heat olive oil in a dutch oven (or a skillet large enough for stew) over medium heat until warm. Add garlic and onion. Cook and stir until tender.
Step 3
Add green beans. Cook for 4 to 5 minutes.
Step 4
Add mushrooms and artichokes. Cook and stir until the beans turn soft, 4 to 5 minutes.
Step 5
Add broth, dried marjoram, tarragon, thyme, and garam masala. Cook until boiling.
Step 6
Add seafood, along with all the liquid, into the pot. Let simmer until the seafood is just cooked through, 2 to 3 minutes.
Step 7
Adjust seasoning with salt. Gently mix the broth with a spatula. Be careful not to overcook the fish, or it will fall apart.
Step 8
Serve warm as main.
Suggested sides
-
Warm Pita
Bread -
White
Rice
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