Spanish Seafood Saffron Rice

Spanish Seafood Saffron Rice

Flavourful seafood dish high in antioxidants.
Health Rating
Prep Cook Ready in Servings
10 min 35 min 45 min 4

Ingredients


1 tbsp Olive oil
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
1/4 tsp 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.

Nutrition Facts

Per Portion

Calories 386
Calories from fat 54
Calories from saturated fat 26.0
Total Fat 6.0 g
Saturated Fat 2.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.8 g
Monounsaturated Fat 11.0 g
Cholesterol 41 mg
Sodium 783 mg
Potassium 505 mg
Total Carbohydrate 59 g
Dietary Fiber 4.5 g
Sugars 3.1 g
Protein 23.6 g

Dietary servings

Per Portion


Fruit 0.1
Grain 1.7
Meat 1.1
Vegetables 1.1

Energy sources


Pygal62%462.0502923479777226.1096773627016614%299.385908580467229.661661307605724%319.0099393902605131.9105792797215362%14%24%CarbohydratesFatProtein

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.

 

About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada