Baked Tomato Rice with Shrimp

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Baked Tomato Rice with Shrimp
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
448
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie448 cal.(21 %)
Protein64.86 g(66 %)
Fat8.46 g(7 %)
Carbohydrates30.5 g(20 %)
Sugar added0 g(0 %)
Roughage4.17 g(14 %)
Vitamin A202.73 mg(25,341 %)
Vitamin D0 μg(0 %)
Vitamin E1.79 mg(15 %)
Vitamin B₁0.21 mg(21 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.62 mg(30 %)
Vitamin B₆0.21 mg(15 %)
Folate37.93 μg(13 %)
Pantothenic acid0.35 mg(6 %)
Biotin4.52 μg(10 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C28.14 mg(30 %)
Potassium1,280.17 mg(32 %)
Calcium220.42 mg(22 %)
Magnesium137.01 mg(46 %)
Iron2.8 mg(19 %)
Iodine1.25 μg(1 %)
Zinc4.86 mg(61 %)
Saturated fatty acids1.32 g
Cholesterol472.5 mg

Ingredients

for
4
Ingredients
1 onion
1 garlic clove
2 Tomatoes
100 grams Peas (frozen)
200 grams Long grain rice
2 Tbsps vegetable oil
2 Tbsps Tomato paste
300 milliliters Tomato juice
salt
cayenne pepper
1 kilogram shrimp (whole, raw)
1 lemon (for juice)
1 Tbsp chopped parsley
Lemon wedge (for serving)
How healthy are the main ingredients?
Long grain riceTomato pasteparsleyoniongarlic cloveTomato

Preparation steps

1.

Peel and finely chop onion and garlic. Rinse tomatoes, halve and core, dice into small pieces. Thaw peas. Rinse rice. Heat oil in a saucepan, saute onion and garlic until translucent. Add tomato puree and saute briefly. Add tomato juice and 150 ml (approximately 1/2 cup) of water. Add rice and season with salt and cayenne. Simmer for approximately 10 minutes.

2.

Meanwhile, devein shrimp. Rinse and pat dry. Season with salt and cayenne pepper. Drizzle with lemon juice.

3.

Add tomatoes and peas to rice, mix well. Place rice mixture into baking dish. Arrange prawns on top and bake in preheated oven at 200°C (approximately 400°F) for about 20 minutes.

4.

Serve sprinkled with parsley and garnished with lemon wedges.