Spanish Seafood Saffron Rice

11 45 376
Ingredients Minutes Calories
Prep Cook Servings
10 min 35 min 4
Spanish Seafood Saffron Rice
Health Highlights
Flavourful seafood dish high in antioxidants.

Ingredients


1 tbsp Olive Oil, Extra Virgin
1 medium Yellow onion (chopped)
2 clove(s) Garlic (sliced)
1 medium pepper(s) Red bell pepper (deseeded and sliced)
1 medium pepper(s) Yellow bell pepper (deseeded and sliced)
1 1/4 cup White rice, medium-grain, dry
3 cup Vegetable stock/broth
1 dash Saffron
400 gm Seafood mix (pre-cooked, frozen)
1/2 medium Lemon (juice)
1 tbsp Parsley, fresh (chopped)

Instructions


1. Heat the olive oil in a large saucepan and soften the onion for 6-7 mins. Add the garlic and bell peppers, cook for 2 more minutes, then stir in the rice and cook for 1 min, stirring to coat.

 

2. Pour in the stock, add the saffron and bring to the boil. Cook, uncovered, at a gentle bubble, for 20 minutes, stirring occasionally until the rice is tender.

 

3. Stir in the seafood and lemon juice and cook for 8-10 mins or until piping hot and seafood is completely cooked through to an internal temperature of 165F or 74C degrees.

 

4. Serve in warm bowls scattered with the parsley.

Notes:

Quick Tips:

Safety

Never eat seafood that is raw, or not cooked through. Internal temperature of fish should be 158F or 70C degrees and for shellfish 165F or 74C degrees.

 


Nutritional Highlights:

Saffron

One of the most expensive spices, saffron is known for its antioxidant and anti-inflammatory properties.

 


Nutrition Facts

Per Portion

Calories 376
Calories from fat 54
Calories from saturated fat 26.5
Total Fat 5.9 g
Saturated Fat 2.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.7 g
Monounsaturated Fat 10.9 g
Cholesterol 41 mg
Sodium 780 mg
Potassium 514 mg
Total Carbohydrate 59 g
Dietary Fiber 4.2 g
Sugars 3.5 g
Protein 23.5 g

Dietary servings

Per Portion


Fruit 0.1
Grain 1.7
Meat 1.1
Vegetables 1.1

Energy sources


Pygal61%462.8007745258522224.0532999488695214%300.9387404037875233.0707201279447525%317.89999313122536133.0028093628578761%14%25%CarbohydratesFatProtein
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