Italian Rice with Prawns and Clams

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Italian Rice with Prawns and Clams
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Health Score:
8,2 / 10
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
Calories:
645
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie645 kcal(31 %)
Protein52.34 g(53 %)
Fat25.03 g(22 %)
Carbohydrates43.43 g(29 %)
Sugar added0 g(0 %)
Roughage0.67 g(2 %)
Vitamin A336.86 mg(42,108 %)
Vitamin D0.09 μg(0 %)
Vitamin E2.7 mg(23 %)
Vitamin B₁0.27 mg(27 %)
Vitamin B₂0.63 mg(57 %)
Niacin16.33 mg(136 %)
Vitamin B₆0.49 mg(35 %)
Folate58.79 μg(20 %)
Pantothenic acid2.06 mg(34 %)
Biotin1.31 μg(3 %)
Vitamin B₁₂87.55 μg(2,918 %)
Vitamin C30.05 mg(32 %)
Potassium1,217.98 mg(30 %)
Calcium241.95 mg(24 %)
Magnesium74.52 mg(25 %)
Iron3.24 mg(22 %)
Iodine0.75 μg(0 %)
Zinc4.01 mg(50 %)
Saturated fatty acids9.81 g
Cholesterol274.88 mg

Ingredients

for
4
For the seafood
3 cups fresh Prawn (peeled)
3 cups clam
2 garlic (minced)
2 tablespoons olive oil
½ cup dry white wine
¼ cup lemon juice
For the Risotto
1 onion (finely chopped)
¼ cup butter
2 cups Risotto
5 cups fish stock
4 sprigs fresh oregano (chopped)
parsley (to garnish)
½ teaspoon salt
freshly ground peppers
How healthy are the main ingredients?
olive oiloreganogarliconionparsleysalt

Preparation steps

1.
For the seafood: Heat the olive oil in the base of a large pan and cook the prawns with the ½ the garlic until they turn pink. Remove form the pan and save until later.
2.
Place the clams into the pan along with the dry white wine and the lemon juice, cover the pan and cook for 3-5 minutes. Discard any unopened clams.
3.
Use a slotted spoon to remove the clams form the pan and place in a covered dish with the prawns for later. Keep the juices and add them to the fish stock.
4.
For the rice: In a large pan heat the butter until its melted and then fry off the rest of the garlic and the chopped onion until its sweating.
5.
Add the risotto rice to the pan and make sure its coated in the melted butter to prevent the rice form sticking while its cooking and cook for a couple of minutes.
6.
Gradually pour in the stock, and stir in the oregano.
7.
Bring to the boil and then turn down to a simmer over a medium heat and cook whilst continuously stirring for 20 minutes until all the stock is almost completely absorbed. Add a little more water if the rice is drying out before its cooked.
8.
After 15 minutes of cooking add the shellfish back into the pan and stir in well. The rice should be tender but with a little bite (al dente).
9.
Garnish with some sprigs of parsley and serve.
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