Spanish Seafood Rice Dish
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(0 votes)
Health Score:
81 / 100
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
736
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 736 cal. | (35 %) | ||
| Protein | 60 g | (61 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 92 g | (61 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 16.9 μg | (85 %) | ||
| Vitamin E | 8.7 mg | (73 %) | ||
| Vitamin K | 28.7 μg | (48 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 20.7 mg | (173 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 184 μg | (61 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 19.3 μg | (43 %) | ||
| Vitamin B₁₂ | 19.9 μg | (663 %) | ||
| Vitamin C | 92 mg | (97 %) | ||
| Potassium | 1,542 mg | (39 %) | ||
| Calcium | 200 mg | (20 %) | ||
| Magnesium | 210 mg | (70 %) | ||
| Iron | 11.6 mg | (77 %) | ||
| Iodine | 393 μg | (197 %) | ||
| Zinc | 7.9 mg | (99 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 574 mg | |||
| Cholesterol | 498 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 3 ⅓ 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 ⅓ cups raw Prawn (peeled)
- 3 Squid tentacles (cut into rings)
- ¾ cup peas
- 4 cherry Tomatoes (quartered)
- salt
- peppers
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.
