Shellfish and Red Rice Stew
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 396 cal. | (19 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 6.5 μg | (33 %) | ||
| Vitamin E | 9.4 mg | (78 %) | ||
| Vitamin K | 13.5 μg | (23 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 16.6 mg | (138 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 18.6 μg | (41 %) | ||
| Vitamin B₁₂ | 9 μg | (300 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 1,163 mg | (29 %) | ||
| Calcium | 208 mg | (21 %) | ||
| Magnesium | 178 mg | (59 %) | ||
| Iron | 9.7 mg | (65 %) | ||
| Iodine | 234 μg | (117 %) | ||
| Zinc | 5.4 mg | (68 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 657 mg | |||
| Cholesterol | 560 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Tbsp vegetable oil
- 1 large onion (roughly chopped)
- 2 cloves garlic cloves (finely chopped)
- ⅜ 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)
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.
