Seafood Rice

Seafood Rice

Health Rating
Prep Cook Ready in Servings
10 min 45 min 55 min 4
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Ingredients


12 medium Blue mussel (bearded and scrubbed)
1 cup Brown rice, medium-grain, dry
1/2 tsp Cayenne pepper
2 cup Chicken broth (stock) (heated)
1 link (10cm x 2.2cm dia) Sausage, chorizo, pork and beef (thinly sliced)
1/2 cup Frozen green peas (or fresh)
4 clove(s) Garlic (crushed)
1/2 cup Olive oil
2 tbsp Parsley, fresh (chopped, flat-leaf)
1/2 cup chopped or diced Pork, cured, ham, whole, lean, roasted
1 large pepper(s) Red bell pepper (finely chopped)
1 medium Red onion (extra, finely chopped)
1 medium Red onion (chopped)
1/4 tsp Saffron
12 large Shrimp (peeled and deveined)
150 gm Squid (calamari) (2 tubes cleaned and cut into rings)
1 medium Tomato (peeled, seeded and chopped)
1 fillet Whitefish (fillets cut into pieces)
1/2 cup White wine

Instructions


Heat the wine and onion in a saucepan over high heat. Add the mussels, cover and gently shake the pan for 5-8 minutes. Remove from the heat, discard any closed mussels and drain, reserving the liquid.

Heat the oil in a large heavy-based frying pan, add the extra onion, ham, garlic and red pepper, and cook for about 5 minutes. Add the chopped tomato, chorizo and cayenne pepper. Season. Stir in the reserved liquid, then add rice and stir again.

Blend the saffron with the hot stock, then stir into the rice mixture. Bring to a boil, then reduce the heat to low and simmer, uncovered, for 15 minutes without stirring.

Put peas, shrimp, squid and fish on top of the rice. Push them in, cover and cook over low heat for 10 minutes, turning over halfway through, until the rice is tender and the seafood is cooked through. Add mussels for the last 5 minutes to heat through. If the rice is not quite cooked, add a little extra stock and cook for a few minutes. Leave to rest for 5 minutes, then add the parsley and serve.

Nutrition Facts

Per Portion

Calories 743
Calories from fat 350
Calories from saturated fat 55
Total Fat 39 g
Saturated Fat 6.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 5.4 g
Monounsaturated Fat 23.5 g
Cholesterol 179 mg
Sodium 914 mg
Potassium 1064 mg
Total Carbohydrate 54 g
Dietary Fiber 4.6 g
Sugars 6.4 g
Protein 38 g

Dietary servings

Per Portion


Grain 1.6
Meat 2.1
Meat Alternative 0.2
Vegetables 1.7

Energy sources


Pygal 3% 387.042328232 91.084723412 29% 446.43140279 131.83478896 47% 353.640872467 234.413679457 21% 335.073866508 105.883969776 29% 47% 21% Alcohol Carbohydrates Fat Protein
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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada