Spanish Rice with Seafood
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(0 votes)
Health Score:
79 / 100
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
680
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 680 cal. | (32 %) | ||
| Protein | 53 g | (54 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 86 g | (57 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 15.1 μg | (76 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 19 μg | (32 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 17.9 mg | (149 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 95 μg | (32 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 12 μg | (27 %) | ||
| Vitamin B₁₂ | 17.7 μg | (590 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 1,166 mg | (29 %) | ||
| Calcium | 179 mg | (18 %) | ||
| Magnesium | 184 mg | (61 %) | ||
| Iron | 10 mg | (67 %) | ||
| Iodine | 359 μg | (180 %) | ||
| Zinc | 7.2 mg | (90 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 509 mg | |||
| Cholesterol | 438 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3 cups mussels (beards removed and scrubbed)
- 1 Tbsp olive oil
- 1 large onion (finely chopped)
- 2 cloves garlic cloves (crushed)
- 1 ⅔ cups Paella rice (calasparra)
- 1 tsp smoked paprika
- 1 cup dry white wine
- 1 tsp Saffron
- 2 cups hot fish stock (more if needed)
- 1.333 cups raw Prawn (peeled)
- 2 Squid tentacles (cut into rings)
- salt
- peppers
- To garnish
- cilantro
- Lemon wedge
Preparation steps
1.
Place the mussels in a colander and rinse under cold running water. Discard any mussels that do not close when tapped firmly.
2.
Heat the oil in a paella pan or large frying pan and cook the onion for 4-5 minutes until softened. Add the garlic and cook for a further 2 minutes.
3.
Add the rice and paprika and cook for 1-2 minutes, stirring, to coat the grains. Add the wine and cook for 2 minutes to reduce slightly, then add the saffron and stock. Mix well then cover tightly and simmer for 15-20 minutes, until the rice is just tender. Add a little more stock or water if the mixture is too dry.
4.
Add the mussels, prawns and squid. Cover and cook over a medium heat for 4-5 minutes until the seafood is cooked – the mussels should have opened (discard any that remain closed) and the prawns should be pink. Season to taste with salt and pepper.
5.
Arrange in a serving platter and garnish with coriander and lemon wedges.
