Spanish Seafood Rice Dish

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Spanish Seafood Rice Dish
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Health Score:
81 / 100
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
736
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie736 cal.(35 %)
Protein60 g(61 %)
Fat9 g(8 %)
Carbohydrates92 g(61 %)
Sugar added0 g(0 %)
Roughage5.6 g(19 %)
Vitamin A0.3 mg(38 %)
Vitamin D16.9 μg(85 %)
Vitamin E8.7 mg(73 %)
Vitamin K28.7 μg(48 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.7 mg(64 %)
Niacin20.7 mg(173 %)
Vitamin B₆0.9 mg(64 %)
Folate184 μg(61 %)
Pantothenic acid2.1 mg(35 %)
Biotin19.3 μg(43 %)
Vitamin B₁₂19.9 μg(663 %)
Vitamin C92 mg(97 %)
Potassium1,542 mg(39 %)
Calcium200 mg(20 %)
Magnesium210 mg(70 %)
Iron11.6 mg(77 %)
Iodine393 μg(197 %)
Zinc7.9 mg(99 %)
Saturated fatty acids2.3 g
Uric acid574 mg
Cholesterol498 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
3.333 cups mussels (beards removed and scrubbed)
1 Tbsp olive oil
1 large onion (finely chopped)
1 green Bell pepper (seeds removed, 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)
3 Squid tentacles (cut into rings)
¾ cup peas
4 cherry Tomatoes (quartered)
salt
peppers
How healthy are the main ingredients?
olive oilgarlic cloveonionTomatosalt

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 and pepper 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, squid, peas and tomatoes. 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.