Seafood Paella
Seafood Paella - Muy bien: Spain's sun was the inspiration for this delicious rice dish
Healthy, because
Even smarter
Nutritional values
Seafood provides Spain's national dish with plenty of iodine. This vital trace element is a component of thyroid hormones and therefore plays an important role in growth. An iodine deficiency leads to an enlargement of the thyroid (goitre). Vegetables also contribute plenty of immune-strengthening vitamin C.
Seafood is unfortunately quite high in cholesterol. For a lower cholesterol paella, simply replace half of the seafood with diced chicken breast fried in a coated pan with little fat.
(Percentage of daily recommendation)
| Calorie | 690 cal. | (33 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 93 g | (62 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 4.7 μg | (24 %) | ||
| Vitamin E | 9.3 mg | (78 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 1.3 mg | (11 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 99 μg | (33 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 19.6 μg | (44 %) | ||
| Vitamin B₁₂ | 6.4 μg | (213 %) | ||
| Vitamin C | 111 mg | (117 %) | ||
| Potassium | 1,067 mg | (27 %) | ||
| Calcium | 171 mg | (17 %) | ||
| Magnesium | 129 mg | (43 %) | ||
| Iron | 9.4 mg | (63 %) | ||
| Iodine | 128 μg | (64 %) | ||
| Zinc | 5.5 mg | (69 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 293 mg | |||
| Cholesterol | 217 mg |
Ingredients
- Ingredients
- 6 ozs small Green beans
- salt
- 1 onion
- 1 garlic clove
- 1 red Bell pepper
- 2 Tomatoes
- 1 sm can Saffron (0.1 grams)
- 3 Tbsps olive oil
- peppers
- 7 ozs Arborio rice (or Spanish-grain rice)
- 14 ozs Vegetable broth
- 10 ozs Mixed seafood
- 1 small lemon
- 5 stalks parsley
Kitchen utensils
Preparation steps
Rinse beans, trim and cook in boiling salted water, covered, for 10 minutes.
Meanwhile, peel onion and garlic and chop finely. Cut pepper into quarters, remove seeds, rinse and cut crosswise into strips.
Rinse tomatoes, cut out the stems and cut into small cubes.
Drain green beans and rinse briefly under cold water. Mix the saffron in a cup with 2 tablespoons of warm water and stir until fully dissolved.
Heat oil in a large skillet. Sauté the onion, bell pepper and garlic. Lightly season with salt and pepper.
Add the rice to the vegetables and stir until rice is coated with oil. Add 1/3 of the vegetable broth and simmer on low heat, stirring occasionally, until the liquid has evaporated.
Add another 1/3 of the broth to the rice. Stir in mixed seafood and bring to a boil. Reduce heat to low and simmer, stirring occasionally, about 10 minutes.
Stir in remaining broth, dissolved saffron, green beans and tomatoes. Simmer until rice is cooked through but still al dente, an additional 8-10 minutes.
Rinse lemon in hot water, wipe dry and cut into slices.
Rinse parsley, shake dry, pluck leaves and chop finely. Mix parsley into the paella and season with salt and pepper. Serve with lemon wedges.
