Zuppa di canocchie al sugo di pomodoro
Mantis shrimp (Squilla mantis) stew
Zuppa di canocchie or cicale (mantis shrimp stew) is an Italian seafood dish we make with our typical mantis shrimp species that lives in the Mediterranean Sea, especially along the coasts of Adriatic Sea: Squilla mantis. We show you how we make this tasty recipe at home without using too much fat.
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yeld for 2
- 600g (1.3 pounds) fresh mantis shrimp (Squilla mantis) in the shell
- 1 1/2 tablespoon extra virgin olive oil
- 250g (8.8 ounces) leeks
- 1 tablespoon dried parsley
- 1 tablespoon dried chives
- 1 dried bay leaf
- 1 400g (14 ounces) can chopped tomatoes
- Home-made bread, sliced
- Salt
- Time:
preparation: 30 minutes
cooking: 20-25 minutes
total: 55 minutes - Difficulty:
easy recipe - Nutrition Facts (amount per serving):
Calories: 241 (kCal) 13 % GDA (*) - 1007 (kJ)
Protein: 21.3 (g) 43 % GDA
Total fat: 11.0 (g) 16 % GDA
Total carbohydrate: 14.4 (g) 6 % GDA
Sugars: 11.6 (g) 13 % GDA
Mantis shrimp stew recipe
Preparation and cooking
- - Prepare the mantis shrimps. Cut all the abdominal appendages with sharp scissors.
Trim the end of claws and telson not to hurt with their spiny parts.
Remove the parts of the dorsal shell protruding from the side with scissors. Wash under running water and drain. - - Clean the leek and chop finely.
- - Put the olive oil leek and bay leaf in a non-stick frying pan.
- - Let all the ingredients fry on very low heat.
- - Add the Squilla mantis shrimp. Let the crustaceans flavor, stirring with delicacy.
- - Add the tomatoes, season to taste with salt and cook for about 5 minutes.
Cooking time depends on shrimp size. If they are big continue cooking for further 2 minutes. - - Just before switching off the gas add the aromatic herbs too.
Just before serving
- - Toast bread slices.
- - Put them on the bottom of a soup plate.
- - Cover them with your hot shrimp stew.
- - Serve at once.
Tips and menu planning
- - You can add a garlic clove to the olive oil and leek, if liked. Remove it before adding the shrimp.
- - Remember the Squilla mantis shrimp are better in winter when they have a red tube inside, called coral, made from eggs.
- - You can make a very tasty chowder with these ingredients. In Italy we are used to eat the shrimp and season spaghetti with the cooking juice. Cook 160g - 5.6 ounces for two people.
Dilute the cooking juice with some tablespoons of the boiling water in which you are cooking the pasta, if necessary. - - Zuppa di cannocchie is a good choice for your daily menu if you are seafood lover.
But you can also make it if you have guests provided that it is not a formal occasion.
Healthy eating
- - Daily menu. If you look at the nutrition facts the first thing you note is this is a low-calorie and low-fat recipe.
It can be a convenient choice if you are on a diet or want to be healthy eating light dishes.
But be careful, there is no bread in the nutrition facts. In every bread portion (50g - 1 3/4 ounces) there are 145 kCal.
The only problem of this recipe is the cholesterol content. In fact, the shrimp aren't high in total fat but their cholesterol is 85mg per 100g of edible portion (255mg daily requirement). Then a short calculation of the total amount of cholesterol in the recipe leads to the value of 102mg which is not excessive provided that you're within our recommended dose of shrimp (300g per head).
According to the nutritionists we should eat protein at dinner. The recommended calories for dinner are 500 - 600 for a person with an energy requirement of 2000 kCal per day to be divided into five daily micro meals.
Choose pasta with vegetable sauce and fruit for lunch to have an healthy daily menu.
- - Celebration menu. Don't worry in this case. A special occasion happens rarely, doesn't it?
- - The fiber content in this recipe is 4.2g (23g is the daily requirement). This is the reason why I suggest vegetable sauce to dress your pasta dish at lunch.
- - If you want to drink a glass of wine remember you have to add 80 to 85 calories per 100ml.
- - I remember you our original home recipes can be made without salt. There is always a combination of flavors that substitutes salt. Other no salt recipes ...
By Loretta
What's the right wine ?
Our suggestion is: Verdicchio dei Castelli di Jesi (white wine from Marche - Italy).
The author Loretta Sebastiani lives in Italy (IT)
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