Okra and Seafood Stew
INGREDIENTS
FOR THE VEGETABLE BROTH:
12 cups fish or vegetable stock (buy fish bones from fish market to make stock)
4 cups thick-sliced okra
3 bay leaves
2 medium yellow onion, roughly chopped
FOR THE SEAFOOD SOUP:
6 tbsp. unrefined peanut oil
2 heaping tsp of smoked paprika
2 heaping tsp of tomato paste
4 tbsp. fish sauce
1 large eggplant, cut into large chunks, or 4 small Thai eggplants
2 habanero or Scotch bonnet chiles, slit in half lengthwise
24 mussels, cleaned and debearded
16 medium shrimp, peeled and deveined
Freshly ground black pepper, to taste
Cooked white rice or fonio, for serving (see below for ordering)
INSTRUCTIONS
1. Make the vegetable broth: Bring the stock to a boil in a 6–qt. saucepan over high heat, then add okra, bay leaves, and onions. Reduce heat to medium–low, and cook, stirring occasionally, until okra is very tender and stock has reduced by one–quarter, about 1 ½ hours.
2. Make the seafood soup: Add the palm oil, paprika, tomato paste, 3 tbsp. fish sauce, eggplant, and chiles to the vegetable broth, and cook, stirring occasionally, until soup has thickened and okra falls apart, about 30 minutes.
3. Add mussels and shrimp; cover pan, and cook until mussels open and shrimp are cooked through, about 4 minutes.
4. To serve, remove from heat and stir in remaining fish sauce and pepper. Ladle soup into bowls, and serve with rice or fonio.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (559g) | ||
Recipe Makes: 8 Servings | ||
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Calories: 183 | ||
Calories from Fat: 69 (38%) | ||
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Amt Per Serving | % DV | |
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Total Fat 7.7g | 10 % | |
Saturated Fat 1.6g | 8 % | |
Monounsaturated Fat 2.7g | ||
Polyunsanturated Fat 2g | ||
Cholesterol 16.9mg | 5 % | |
Sodium 1385.6mg | 48 % | |
Potassium 1065mg | 28 % | |
Total Carbohydrate 13.6g | 4 % | |
Dietary Fiber 5g | 20 % | |
Sugars, other 8.6g | ||
Protein 16.3g | 23 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 183
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