Healthy Dinner

Seafood Paella

with Saffron and Vegetables
4.625
Average: 4.6 (8 votes)
(8 votes)
Seafood Paella

Seafood Paella - Muy bien: Spain's sun was the inspiration for this delicious rice dish

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
690
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie690 kcal(33 %)
Protein36 g(37 %)
Fat18 g(16 %)
Carbohydrates93 g(62 %)
Sugar added0 g(0 %)
Roughage8.5 g(28 %)
Vitamin A0.4 mg(50 %)
Vitamin D4.7 μg(24 %)
Vitamin E9.3 mg(78 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.4 mg(36 %)
Niacin1.3 mg(11 %)
Vitamin B₆1.1 mg(79 %)
Folate99 μg(33 %)
Pantothenic acid2.1 mg(35 %)
Biotin19.6 μg(44 %)
Vitamin B₁₂6.4 μg(213 %)
Vitamin C111 mg(117 %)
Potassium1,067 mg(27 %)
Calcium171 mg(17 %)
Magnesium129 mg(43 %)
Iron9.4 mg(63 %)
Iodine128 μg(64 %)
Zinc5.5 mg(69 %)
Saturated fatty acids2.9 g
Uric acid293 mg
Cholesterol217 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
6 ounces small Green beans
salt
1 onion
1 garlic
1 red Bell pepper
2 tomatoes
1 small can Saffron (0.1 grams)
3 tablespoons olive oil
peppers
7 ounces Arborio rice (or Spanish-grain rice)
14 ounces Vegetable broth
10 ounces Mixed seafood
1 small lemon
5 stalks parsley
How healthy are the main ingredients?
Green beansolive oilsaltoniongarlictomato
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Pot (with lid), 1 Large knife, 1 Sieve, 1 Cup, 1 Tablespoon, 1 large Skillet, 1 Wooden spoon, 1 Measuring cups

Preparation steps

1.
Seafood Paella preparation step 1

Rinse beans, trim and cook in boiling salted water, covered, for 10 minutes.

2.
Seafood Paella preparation step 2

Meanwhile, peel onion and garlic and chop finely. Cut pepper into quarters, remove seeds, rinse and cut crosswise into strips.

3.
Seafood Paella preparation step 3

Rinse tomatoes, cut out the stems and cut into small cubes. 

4.
Seafood Paella preparation step 4

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. 

5.
Seafood Paella preparation step 5

Heat oil in a large skillet. Sauté the onion, bell pepper and garlic. Lightly season with salt and pepper. 

6.
Seafood Paella preparation step 6

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. 

7.
Seafood Paella preparation step 7

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.

8.
Seafood Paella preparation step 8

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. 

9.
Seafood Paella preparation step 9

Rinse lemon in hot water, wipe dry and cut into slices. 

10.
Seafood Paella preparation step 10

Rinse parsley, shake dry, pluck leaves and chop finely. Mix parsley into the paella and season with salt and pepper. Serve with lemon wedges.