Shellfish and Red Rice Stew

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Shellfish and Red Rice Stew
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Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
402
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie402 kcal(19 %)
Protein47.91 g(49 %)
Fat8.65 g(7 %)
Carbohydrates29.25 g(20 %)
Sugar added0 g(0 %)
Roughage3.16 g(11 %)
Vitamin A169.82 mg(21,228 %)
Vitamin D0.05 μg(0 %)
Vitamin E3.34 mg(28 %)
Vitamin B₁0.17 mg(17 %)
Vitamin B₂0.34 mg(31 %)
Niacin13.36 mg(111 %)
Vitamin B₆0.49 mg(35 %)
Folate66.39 μg(22 %)
Pantothenic acid1.26 mg(21 %)
Biotin6.12 μg(14 %)
Vitamin B₁₂4.1 μg(137 %)
Vitamin C30.53 mg(32 %)
Potassium992.32 mg(25 %)
Calcium109.56 mg(11 %)
Magnesium116.77 mg(39 %)
Iron2.12 mg(14 %)
Iodine0.75 μg(0 %)
Zinc4.19 mg(52 %)
Saturated fatty acids1.73 g
Cholesterol310.86 mg

Ingredients

for
4
Ingredients
1 tablespoon vegetable oil
1 large onion (roughly chopped)
2 cloves garlic (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 tablespoon parsley (roughly chopped)
How healthy are the main ingredients?
tomatogarlicparsleyonionlemontomato

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.