Prep15 min

Cook20 min

Total35 min

Servings3

DifficultyMedium

Macros per serving (1 third of the cataplana per person, with rice or salad on the side)

354kcal

49 gprotein

16 gcarbs

9 gfat

4 gfiber

Of which 9.5 g sugars and 1.5 g saturated fat.

Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.

Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.

Highlights 49.3 g protein per serving · Vitamin C (tomato) · Iron (clams)

Allergens crustaceans (shellfish), fish, mollusks

High Protein

Seafood cataplana (Portuguese seafood stew)

Name: Seafood cataplana (Portuguese seafood stew)
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 3
Ingredients: 300 g (10½ oz) fresh clams; 300 g (10½ oz) medium shrimp, peeled and deveined; 200 g (7 oz) squid rings, fresh or frozen; 1 medium onion, finely chopped (100 g / 3½ oz); 2 cloves garlic, minced (6 g); 1 red bell pepper, cut into thin strips (150 g / 5½ oz); 1 green bell pepper, cut into thin strips (130 g / 4½ oz); 400 g (14 oz) diced tomatoes (or 3 fresh ripe tomatoes); 100 ml (½ cup) dry white wine; 100 ml (½ cup) homemade fish stock (or low-sodium); 2 tbsp extra-virgin olive oil (20 g / ¾ oz); chopped fresh cilantro, for garnish (5 g); salt and black pepper, to taste

Clams, shrimp and squid in a light tomato and white wine sauce.

Rico's note: Make this when you want to impress without spending the afternoon in the kitchen — 35 minutes and it tastes like a weekend in the Algarve.

Ingredients

300 g (10½ oz) fresh clams
300 g (10½ oz) medium shrimp, peeled and deveined
200 g (7 oz) squid rings, fresh or frozen
1 medium onion, finely chopped (100 g / 3½ oz)
2 cloves garlic, minced (6 g)
1 red bell pepper, cut into thin strips (150 g / 5½ oz)
1 green bell pepper, cut into thin strips (130 g / 4½ oz)
400 g (14 oz) diced tomatoes (or 3 fresh ripe tomatoes)
100 ml (½ cup) dry white wine
100 ml (½ cup) homemade fish stock (or low-sodium)
2 tbsp extra-virgin olive oil (20 g / ¾ oz)
chopped fresh cilantro, for garnish (5 g)
salt and black pepper, to taste

Method

Rinse the clams well in cold water. If using frozen squid, thaw and drain it. Clean the shrimp. Chop the onion and garlic, and cut the peppers into strips.
In a cataplana or a large pot with a lid, heat the olive oil over medium heat. Sauté the onion until translucent, about 5 minutes.

Continues in the ebook

The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.

See the “Fish & Seafood” ebook

Ebook Fish & Seafood100 recipes · Coming soon in English

Seafood cataplana (Portuguese seafood stew)

Ingredients

Method

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