Experience the delightful tastes of Portugal through Cataplana de Marisco , a savory seafood stew cooked to perfection in the iconic clam - shaped copper pot .

Discover the secrets of this traditional dish filled with fresh seafood and aromatic spices, and let each spoonful transport you to the sunny shores of Portugal.

Ingredients:

  - 500g mixed seafood (such as prawns, clams, mussels, squid, and fish fillets)

  - 1 onion, finely chopped

  - 2 cloves of garlic, minced

  - 1 red bell pepper, sliced

  - 1 green bell pepper, sliced

  - 2 ripe tomatoes, diced

  - 1/2 cup dry white wine

  - 1/4 cup olive oil

  - 1 tablespoon tomato paste

  - 1 teaspoon paprika

  - 1 bay leaf

  - Salt and pepper to taste

  - Fresh parsley, chopped (for garnish)

  - Crusty bread, for serving

Instructions:

1-Heat olive oil in the cataplana or a large pot over medium heat.

2-Add the chopped onion and minced garlic. Sauté until softened and fragrant, about 3-4 minutes.

3-Stir in the sliced bell peppers and cook for another 2-3 minutes until they begin to soften.

4-Add the diced tomatoes, tomato paste, paprika, bay leaf, salt, and pepper. Cook for 5 minutes, stirring occasionally, until the tomatoes start to break down and release their juices.

5-Pour in the white wine and let it simmer for 2-3 minutes to reduce slightly.

6-Add the mixed seafood to the pot, arranging them evenly. Cover the pot with the lid tightly.

7-Reduce the heat to low and let the seafood stew gently for about 10-15 minutes, or until the seafood is cooked through and the clams and mussels have opened.

8-Once the seafood is cooked, remove the pot from the heat. Discard any unopened clams or mussels.

9-Garnish the Cataplana de Marisco with chopped parsley.

10-Serve hot directly from the cataplana, accompanied by crusty bread to soak up the delicious juices.

Enjoy your authentic Portuguese Cataplana de Marisco!

Nutritional Values :

Mixed Seafood (500g):

  - Calories: Approximately 400-500 kcal

  - Protein: Approximately 50-60g

  - Fat: Approximately 10-20g

  - Carbohydrates: Minimal

benefits :

  - Rich source of high-quality protein, essential for muscle repair and growth.

  - Contains omega-3 fatty acids, which are beneficial for heart health and may reduce inflammation.

  - Provides essential vitamins and minerals such as vitamin B12, iodine, and selenium, which are important for various bodily functions including metabolism and thyroid health.

Onion (1 medium):

  - Calories: Approximately 40 kcal

  - Protein: Approximately 1g

  - Fat: Approximately 0g

  - Carbohydrates: Approximately 10g

  - Fiber: Approximately 2g

benefits :

  - Low in calories and fat, but rich in dietary fiber, which promotes digestive health and helps regulate blood sugar levels.

  - Contains flavonoids and antioxidants that may have anti-inflammatory and anti-cancer properties.

  - Good source of vitamin C and other nutrients that support immune function and overall health.

Garlic (2 cloves):

  - Calories: Approximately 10 kcal

  - Protein: Approximately 0.5g

  - Fat: Approximately 0g

  - Carbohydrates: Approximately 2g

  - Fiber: Approximately 0.1g

benefits :

  - Contains compounds like allicin, which have antibacterial and antiviral properties, potentially boosting the immune system and fighting infections.

  - May help lower blood pressure and cholesterol levels, promoting heart health.

  - Rich in antioxidants that protect against oxidative damage and reduce the risk of chronic diseases.

Bell Peppers (1 red, 1 green):

  - Calories: Approximately 50-60 kcal (per pepper)

  - Protein: Approximately 2g (per pepper)

  - Fat: Approximately 0.5g (per pepper)

  - Carbohydrates: Approximately 10-12g (per pepper)

  - Fiber: Approximately 3-4g (per pepper)

benefits :

  - Excellent source of vitamin C, which supports immune function, skin health, and wound healing.

  - High in antioxidants like beta-carotene and lutein, which may reduce the risk of eye diseases such as cataracts and macular degeneration.

  - Provide fiber, which aids in digestion and helps maintain a healthy weight.

Tomatoes (2 medium):

  - Calories: Approximately 40-50 kcal

  - Protein: Approximately 2g

  - Fat: Approximately 0g

  - Carbohydrates: Approximately 10g

  - Fiber: Approximately 3g

benefits :

  - Rich in lycopene, an antioxidant that may reduce the risk of certain cancers and promote heart health.

  - Good source of vitamin C, potassium, and folate, which support overall health and may reduce the risk of chronic diseases.

  - Low in calories and fat, making them a nutritious addition to a balanced diet.

Dry White Wine (1/2 cup):

  - Calories: Approximately 120 kcal

  - Protein: Approximately 0g

  - Fat: Approximately 0g

  - Carbohydrates: Approximately 4-6g

benefits :

  - Contains antioxidants like resveratrol, which may have heart-protective effects and reduce inflammation.

  - Moderate consumption may increase HDL (good) cholesterol levels and improve heart health.

  - Can enhance the flavor of dishes like Cataplana de Marisco without adding significant calories or fat.

Olive Oil (1/4 cup):

  - Calories: Approximately 480 kcal

  - Protein: Approximately 0g

  - Fat: Approximately 56g

  - Carbohydrates: Approximately 0g

benefits :

  - Rich in monounsaturated fats, which may lower LDL (bad) cholesterol levels and reduce the risk of heart disease.

  - Contains antioxidants and anti-inflammatory compounds that protect against oxidative stress and inflammation.

  - Provides vitamin E, which supports skin health and acts as an antioxidant in the body.

Please note that these values are estimates and can vary based on factors such as cooking methods and specific ingredients used. For more accurate nutritional information, you may want to consult a nutritional database or use a nutrition calculator.