Colombian Seafood Caswela (Casserole) Recipe

Name: Colombian Seafood Caswela (Casserole)
Ingredients: 8 x Mussels; 8 x King prawns; 1/2 lb Minced squid; 1/2 lb Cod fillet, minced; 1/4 lb Crab sticks; 1/4 lb Cooking pawns; 1 med Onion, minced Knob of butter; 1 tsp Mixed spice; 1 pt 'Salsa' sauce; 1 x Glass dry white wine

by Global Cookbook

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Servings: 4

Ingredients

Cost per serving $2.96 view details

8 x Mussels
8 x King prawns
1/2 lb Minced squid
1/2 lb Cod fillet, minced
1/4 lb Crab sticks
1/4 lb Cooking pawns
1 med Onion, minced Knob of butter
1 tsp Mixed spice
1 pt 'Salsa' sauce
1 x Glass dry white wine

Directions

Lightly oil a frying pan over a medium heat and fry the minced onion till translucent/soft. Stir in the knob of butter till it has fully melted, then add in the squid, cod, mussels, king prawns, cooking prawns and crabsticks, stirring continuously.
Then after adding the Salsa sauce and white wine, stir in the mixed spice. Continue to simmer for a further 3 min and the Colombian Seafood 'Caswela' is ready.

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Amount Per Serving	%DV
Serving Size 191g
Recipe makes 4 servings
Calories 159
Calories from Fat 17	11%
Total Fat 1.91g	2%
Saturated Fat 0.42g	2%
Trans Fat 0.0g
Cholesterol 171mg	57%
Sodium 374mg	16%
Potassium 402mg	11%
Total Carbs 6.86g	2%
Dietary Fiber 0.5g	2%
Sugars 1.51g	1%
Protein 20.68g	33%

Colombian Seafood Caswela (Casserole) Recipe

Ingredients