Seafood and Tomato Stew on Rice Recipe

A hearty and plentiful dish of vegetables and seafood.

Cooking time

20 minutes

Calories

343kcal

Sodium

0.4g

Nutrition facts are for one serving.

Directions

Devein shrimp. Cut squid into 1 cm (1/3 in.) rings. If scallops are large, cut these in half. Sprinkle squid and scallops with salt and black pepper.
Thinly slice the onion, remove seed and thinly slice the bell pepper. Cut the mushrooms in half. Slice the asparagus diagonally into 1 cm (1/3 in.) pieces.
Heat 1 Tbsp of oil in a pan over medium flame and saute onions. Add the canned tomatoes (crush up if whole), bouillon and simmer.
Heat butter and oil in frying pan, saute the ingredients from (1), then add remaining vegetables and continue to saute. Add white wine, then combine with mixture from (3) and simmer. Add salt and black pepper as needed.
Serve in bowls over rice.

Cooking Basics

Shrimp - deveining

Shrimp or prawns have a dark-colored intestinal tract (often called a vein) running down the length of their back, this needs to be removed. For shrimps in shells, before removing the shell, place a toothpick into the 2nd to 3rd abdominal segment from the head and gently remove this. By slightly bending the back this process is made easier. For headless shrimp, quite often the intestinal tract has been removed with the head.

Squid - clean and prepare

1. Pull off the tentacles

Taking care not to tear the innards, pull the tentacles and innards away from the body.

2. Remove the quill (cuttlebone)

Pull out the quill or cuttlebone (thin, clear sliver of cartilage) inside of the body. Remove any remaining innards inside of the body by scraping with a knife, then rinse with water and dry off.

3. Remove the wings (ears)

Place your fingers into the wings (or ears) and part attached to the body, from here pull the wings off of the body.

4. Peel off the skin

Starting where you removed the wings, peel off the skin by peeling around and off sideways as opposed to lengthwise. If you use a dry paper towel to grab onto the skin it will not slip in your fingers and peeling off will be easier.

5. Cut open the body

When cutting into rings is not required, cut open the body. To do so, fold over at the part where the wings were attached, lay your knife down sideways inside of the fold and slice open.

6. Prepare the tentacles

Place your knife blade just below the eyes and cut away the tentacles and innards. Place your knife into the cylindrical part and spread the tentacles, remove the hard beak and eyes. Scrape off small suction cups with your knife blade and cut away large ones.