El Suquet de Peix is a traditional Catalan seafood stew that hails from the northeastern region of Spain. This dish is cherished for its rich and aromatic flavors, combining fresh seafood, vegetables, and spices to create a hearty meal perfect for any occasion. Traditionally served with crusty bread or rice, El Suquet de Peix is a beloved staple in Catalan cuisine.
The origins of El Suquet de Peix can be traced back to the coastal fishing communities of Catalonia. The name "suquet" comes from the Catalan word "suquejar," which means "to juice," reflecting the stew's rich and flavorful broth. Fishermen would use the catch of the day, along with local vegetables and spices, to create this nourishing and warming dish. Over time, El Suquet de Peix became a popular dish throughout Catalonia, celebrated for its simplicity and depth of flavor.
Ingredients:
- 2 pounds of mixed seafood (such as shrimp, mussels, clams, and fish)
- 1 large onion, chopped
- 3 cloves of garlic, minced
- 2 ripe tomatoes, peeled and chopped
- 1 red pepper, diced
- 1/2 cup olive oil
- 2 tablespoons flour
- 2 cups fish stock
- 1/2 cup white wine
- 1/4 teaspoon saffron threads
- 1 tablespoon paprika
- 2 bay leaves
- Salt and pepper to taste
- 2 tablespoons chopped parsley
Method:
1. Clean and prepare the seafood. Rinse thoroughly under cold water and remove any shells or debris. Cut the fish into bite-sized pieces and set aside.
2. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion, minced garlic, and diced red pepper. Sauté the vegetables for about 5 minutes until they are soft and fragrant.
3. Add the chopped tomatoes to the pot and cook for an additional 5 minutes until they start to break down and release their juices.
4. Sprinkle the flour over the vegetables and stir to combine. Cook for a minute or two until the flour has been absorbed and the mixture is lightly golden.
5. Add the fish stock, white wine, saffron threads, paprika, bay leaves, and salt and pepper to the pot. Bring the mixture to a boil and then reduce the heat to a simmer.
6. Add the mixed seafood to the pot and gently stir to combine. Cover the pot and cook for 10-15 minutes, or until the seafood is fully cooked and tender.
7. Remove the pot from the heat and sprinkle the chopped parsley over the top of the stew.
8. Serve the Suquet de Peix hot with crusty bread or over a bed of rice.
Notes:
- Use the freshest seafood possible for the best flavor.
- Adjust the seasoning to your taste, using more or less salt and pepper or a different type of paprika if desired.
- El Suquet de Peix is a nutritious dish, high in protein and omega-3 fatty acids. However, it can be high in sodium, so adjust accordingly if on a low-sodium diet.
Nutrition Value:
1. 2 pounds of mixed seafood (such as shrimp, mussels, clams, and fish)
- Calories: Approximately 900
- Carbohydrates: 0 grams
- Protein: 180 grams
- Fat: 18 grams
- Sodium: 1500 milligrams
- Cholesterol: 600 milligrams
- Vitamins: High in vitamin B12, vitamin D
- Minerals: Rich in iodine, selenium, zinc
- Nutritional benefit: Seafood is an excellent source of lean protein and healthy omega-3 fatty acids, which are essential for heart health and brain function.
2. 1 large onion, chopped
- Calories: 45
- Carbohydrates: 11 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 5 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin C, vitamin B6
- Minerals: Contains potassium, manganese
- Nutritional benefit: Onions are low in calories and rich in antioxidants and anti-inflammatory properties, supporting overall health.
3. 3 cloves of garlic, minced
- Calories: 13
- Carbohydrates: 3 grams
- Protein: 0.6 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin C, vitamin B6
- Minerals: Contains manganese, selenium
- Nutritional benefit: Garlic is known for its immune-boosting properties and its ability to help reduce blood pressure and cholesterol levels.
4. 2 ripe tomatoes, peeled and chopped
- Calories: 44
- Carbohydrates: 10 grams
- Protein: 2 grams
- Fat: 0.5 grams
- Sodium: 20 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin C, vitamin K
- Minerals: Contains potassium, folate
- Nutritional benefit: Tomatoes are rich in antioxidants, including lycopene, which is linked to many health benefits such as reduced risk of heart disease and cancer.
5. 1 red pepper, diced
- Calories: 37
- Carbohydrates: 9 grams
- Protein: 1 gram
- Fat: 0.5 grams
- Sodium: 5 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin C, vitamin A
- Minerals: Contains potassium, folate
- Nutritional benefit: Red peppers are packed with vitamins and antioxidants that support immune health and reduce inflammation.
6. 1/2 cup olive oil
- Calories: 960
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 108 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin E, vitamin K
- Minerals: Contains trace amounts of iron, potassium
- Nutritional benefit: Olive oil is a healthy fat that contains monounsaturated fatty acids, which are beneficial for heart health and have anti-inflammatory properties.
7. 2 tablespoons flour
- Calories: 56
- Carbohydrates: 12 grams
- Protein: 2 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of B vitamins
- Minerals: Contains small amounts of iron, magnesium
- Nutritional benefit: Flour provides carbohydrates for energy but should be used in moderation.
8. 2 cups fish stock
- Calories: 40
- Carbohydrates: 0 grams
- Protein: 8 grams
- Fat: 1 gram
- Sodium: 400 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains trace amounts of B vitamins
- Minerals: Contains calcium, magnesium
- Nutritional benefit: Fish stock is low in calories and adds protein and minerals to the dish, enhancing its nutritional profile.
9. 1/2 cup white wine
- Calories: 100
- Carbohydrates: 4 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 7 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of B vitamins
- Minerals: Contains trace amounts of potassium, magnesium
- Nutritional benefit: White wine adds flavor to the dish, and in moderation, it can provide antioxidants.
10. 1/4 teaspoon saffron threads
- Calories: 2
- Carbohydrates: 0.5 grams
- Protein: 0.1 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of vitamin C
- Minerals: Contains manganese
- Nutritional benefit: Saffron is a powerful antioxidant and may have mood-boosting properties.
11. 1 tablespoon paprika
- Calories: 20
- Carbohydrates: 4 grams
- Protein: 1 gram
- Fat: 1 gram
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin A
- Minerals: Contains iron
- Nutritional benefit: Paprika is rich in antioxidants and vitamins, particularly vitamin A, which is essential for vision and immune function.
12. 2 bay leaves
- Calories: 5
- Carbohydrates: 1.2 grams
- Protein: 0.1 grams
- Fat: 0 grams
- Sodium: 0.5 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of vitamin C, vitamin A
- Minerals: Contains iron, calcium
- Nutritional benefit: Bay leaves add flavor to dishes and contain essential oils with potential health benefits.
13. Salt and pepper to taste
- Calories: Negligible
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: Varies (salt)
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: Contains trace amounts of minerals
- Nutritional benefit: Enhances flavor, but salt should be used in moderation to manage sodium intake.
14. 2 tablespoons chopped parsley
- Calories: 2
- Carbohydrates: 0.4 grams
- Protein: 0.1 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin K, vitamin C
- Minerals: Contains iron, calcium
- Nutritional benefit: Parsley is rich in vitamins and antioxidants, supporting overall health and adding freshness to the dish.
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