Microwave Herbed Bouillabaisse
|Olive oil||1 Tablespoon|
|Onion||1 , finely chopped|
|Garlic||1 Clove (5 gm), crushed|
|Fish stock||1 1⁄2 Cup (24 tbs)|
|Canned tomatoes||425 Gram, pureed|
|White wine||1⁄2 Cup (8 tbs)|
|Tomato paste||2 Tablespoon|
|Green prawns||500 Gram (Peeled And Deveined)|
|Firm fish fillets||500 Gram, cut into pieces|
|Crab sticks||5 , sliced|
|Chopped basil||1⁄4 Cup (4 tbs)|
Wash and clean seafood, 2.
Heat oil for 1 minute on HIGH.
Stir in onion and garlic, cook for 2 minutes on HIGH.
Stir in fish stock, tomatoes, white wine and tomato paste.
Cook for 6 minutes on HIGH, stirring halfway through cooking.
Place mussels into hot stock, simmer for 4-5 minutes on MEDIUM HIGH or until mussels open.
Discard any which stay closed.
Stir in scallops, prawns, turmeric, lemon rind, salt and pepper.
Cook for 5 minutes on MEDIUM HIGH.
Stir in fish fillets, crab sticks and oysters.
Cook for 5-6 minutes on MEDIUM HIGH or until fish flakes.
Garnish with fresh basil.
Calories 355 Calories from Fat 78
% Daily Value*
Total Fat 9 g13.5%
Saturated Fat 0.84 g4.2%
Trans Fat 0 g
Cholesterol 195.5 mg65.2%
Sodium 616.6 mg25.7%
Total Carbohydrates 18 g5.9%
Dietary Fiber 1.8 g7.3%
Sugars 2.7 g
Protein 49 g97.1%
Vitamin A 12.6% Vitamin C 23.3%
Calcium 9.1% Iron 19.4%
*Based on a 2000 Calorie diet