Shellfish and Red Rice Stew

0
Average: 0 (0 votes)
(0 votes)
Shellfish and Red Rice Stew
share Share
print
bookmark_border Copy URL
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
396
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie396 cal.(19 %)
Protein49 g(50 %)
Fat6 g(5 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage2.3 g(8 %)
Vitamin A0.1 mg(13 %)
Vitamin D6.5 μg(33 %)
Vitamin E9.4 mg(78 %)
Vitamin K13.5 μg(23 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin16.6 mg(138 %)
Vitamin B₆0.8 mg(57 %)
Folate84 μg(28 %)
Pantothenic acid1.5 mg(25 %)
Biotin18.6 μg(41 %)
Vitamin B₁₂9 μg(300 %)
Vitamin C38 mg(40 %)
Potassium1,163 mg(29 %)
Calcium208 mg(21 %)
Magnesium178 mg(59 %)
Iron9.7 mg(65 %)
Iodine234 μg(117 %)
Zinc5.4 mg(68 %)
Saturated fatty acids1.2 g
Uric acid657 mg
Cholesterol560 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
1 Tbsp vegetable oil
1 large onion (roughly chopped)
2 cloves garlic cloves (finely chopped)
cup dry white wine
1 ⅔ cups Sieved Tomatoes (or passata)
¾ cup red Rice (thoroughly rinsed and drained)
1 ⅔ cups Prawn (peeled apart from the tail, deveined)
1 ⅔ cups Squid ring
8 Scallop (shelled)
1 lemon (juiced)
2 fresh Tomatoes (finely diced)
cayenne pepper
Chili powder
1 Tbsp parsley (roughly chopped)
How healthy are the main ingredients?
Tomatogarlic cloveparsleyonionlemonTomato

Preparation steps

1.
Heat the oil in a large saucepan and fry the onion and garlic until translucent. Deglaze with the wine and add approx. 400 ml water and the sieved tomatoes. Add the rice and cook gently over a moderate heat for approx. 50 minutes until cooked through.
2.
Add the prawns, squid and scallops, lemon juice and diced tomatoes for the last 5-10 minutes of cooking time. Ensure the seafood is cooked through.
3.
Season to taste with salt, cayenne pepper and chilli powder. Serve garnished with parsley.