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Shellfish and Red Rice Stew

Shellfish and Red Rice Stew

30 min., ready in 1 hr 20 min.
Time:
396
calories
Calories:
Health Score:
83 / 100
Ingredientsfor  
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?
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Preparation
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.
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 %)
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