470
calories
14
ingredients
4
servings
42
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Ingredients
2 tbsps extra-virgin olive oil
1 yellow onion large, chopped
1 garlic cloves minced, plus 2 garlic cloves, halved lengthwise
8 plum tomatoes halved lengthwise, seeded and diced
1/4 tsp red pepper flakes
1/2 cup tomato sauce 4 fl. oz./125 ml
1/2 cup dry red wine 4 fl. oz./125 ml
3/4 lb squid
3/4 lb whitefish fillets firm, cut into 3/4-inch, 2-cm pieces
1/2 lb sea scallops side muscle removed, scallops halved horizontally
1/4 lb shrimp peeled and deveined
4 slices whole wheat bread coarse country, each about 1 inch, 2.5 cm thick, toasted
flat leaf parsley Chopped, for garnish
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Recipe Instructions
Read the instructions at TasteNutrition Facts
470
calories
15
g fat
8
g sugar
Amount Per Serving (recipe is 4 servings)
Calories 470
Calories From Fat 130
% Daily Value*
Total Fat 15g
23%
Saturated Fat 2g
10%
Trans Fat g
Cholesterol 310mg
103%
Sodium 520mg
22%
Potassium 1270mg
36%
Total Carbohydrates 26g
9%
Dietary Fiber 4g
16%
Sugars 8g
Protein 50g
100%
Vitamin A
35%
Vitamin C
60%
Calcium
15%
Iron
15%
Weight Watchers Points
PointsPlus: 11SmartPoints: 11
