Rice and Shellfish Stew

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Rice and Shellfish Stew
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Health Score:
Health Score
6,3 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
512
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie512 kcal(24 %)
Protein17.76 g(18 %)
Fat29.06 g(25 %)
Carbohydrates41.21 g(27 %)
Sugar added0 g(0 %)
Roughage3.16 g(11 %)
Vitamin A291.84 mg(36,480 %)
Vitamin D0.05 μg(0 %)
Vitamin E2.09 mg(17 %)
Vitamin B₁0.05 mg(5 %)
Vitamin B₂0.07 mg(6 %)
Niacin4.13 mg(34 %)
Vitamin B₆0.26 mg(19 %)
Folate39.26 μg(13 %)
Pantothenic acid0.49 mg(8 %)
Biotin1.31 μg(3 %)
Vitamin B₁₂0.87 μg(29 %)
Vitamin C45.52 mg(48 %)
Potassium451.27 mg(11 %)
Calcium136.28 mg(14 %)
Magnesium38.25 mg(13 %)
Iron1.33 mg(9 %)
Iodine0.75 μg(0 %)
Zinc1.09 mg(14 %)
Saturated fatty acids14.22 g
Cholesterol162.48 mg
Author of this recipe:

Ingredients

for
4
Ingredients
2 tablespoons
¼ cup
butter (plus 3 tbsp for the end of cooking)
1
onion (peeled and finely chopped)
2 cloves
garlic (finely chopped)
1
Fennel bulb (outer leaves removed and finely sliced)
1
red chile pepper finely chopped (optional)
1 ¾ cups
cup
4 cups
chicken stock (or vegetable stock)
7 ounces
raw Prawn (peeled with tails left intact)
3 tablespoons
1
lemon (juiced and zest finely grated)
½ bunch
Dill (chopped)
How healthy are the main ingredients?
garlicFennel bulblemonDill

Preparation steps

1.
Heat the oil and butter in a large pan and add the onion and garlic. Cook until soft and translucent. Add the fennel and stir to coat, then the chilli if using. Add the rice and stir to coat in the butter.
2.
Pour in the wine and stir the rice while the wine is absorbed. Once the wine has cooked in, reduce the heat a little and add the hot stock, a ladleful at a time, stirring fairly continuously. This will give the risotto its creamy texture. Keep stirring in the stock and tasting the rice.
3.
Add the prawns halfway through cooking. After about 15-20 minutes the rice should be soft but with a slight bite. If you’ve run out of stock before the rice is cooked, simply use water.
4.
Season and remove from the heat. Add the butter (this is called the mantecatura) and leave to melt into the risotto. Stir through the lemon zest and juice and chervil and serve immediately.
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