Heart-Healthy Arroz con Mariscos
Dive into the vibrant flavors of "Heart-Healthy Arroz con Mariscos," a wholesome twist on the traditional Spanish seafood rice dish. Packed with nutrient-rich brown rice, lean fish, shrimp, and tender mussels, this recipe is brimming with protein, omega-3s, and fiber while keeping sodium in check with low-sodium broth and fresh ingredients. A fragrant blend of spices—including cumin, coriander, paprika, and a touch of saffron—infuses the rice with bold, aromatic layers, while a medley of colorful vegetables like red bell pepper, peas, and tomatoes adds a nutritional boost and visual appeal. Perfect for dinner gatherings or a cozy weeknight meal, this dish is served with a sprinkling of fresh cilantro and a burst of citrus from lemon wedges, creating a light and satisfying meal that’s as good for your heart as it is for your taste buds. Keywords: heart-healthy recipe, Arroz con Mariscos, seafood rice dish, brown rice, Mediterranean-inspired dinner, low-sodium cooking, omega-3s, healthy seafood recipe.
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Recipe Information
Ingredients
- 1.5 cups brown rice
- 3 cups low-sodium chicken or vegetable broth
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 1 red bell pepper, diced
- 3 garlic cloves, minced
- 15 ounces canned tomatoes, no salt added, chopped
- 1 bay leaf
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 pinch saffron threads
- 12 ounces fresh, skinless, boneless fish fillets cut into bite-sized pieces (such as cod or tilapia)
- 8 ounces medium shrimp, peeled and deveined
- 1 pound fresh mussels or clams, scrubbed and debearded
- 1 cup frozen peas, thawed
- 0.25 cup fresh cilantro, chopped
- 1 lemon, sliced into wedges for serving
- to taste fresh ground black pepper
Instructions
Rinse the brown rice in cold water under a sieve until the water runs clear. Drain well.
In a large, deep skillet or paella pan, heat olive oil over medium heat. Add the onion and red bell pepper, cooking until soft, about 5-7 minutes. Stir in the garlic and cook for an additional minute.
Add the chopped tomatoes and any juices, bay leaf, ground coriander, cumin, paprika, and saffron threads. Cook, stirring occasionally, until the tomatoes break down, about 5 minutes.
Pour in the rinsed brown rice, stirring to coat well with the tomato mixture. Let the rice toast slightly for about 2 minutes.
Carefully add the low-sodium broth and bring to a simmer. Reduce the heat to low, cover, and allow to cook for 25 minutes or until nearly all the liquid is absorbed and the rice is almost tender.
Nestle the fish pieces into the rice, adding the shrimp and mussels/clams on top. Cover and continue to cook for another 10-12 minutes, or until the seafood is cooked through and the mussels/clams have opened. Discard any that do not open.
Stir in the peas and black pepper to taste, covering and cooking for an additional 3-5 minutes, until peas are heated through.
Remove the pan from heat, discard the bay leaf, and sprinkle with chopped fresh cilantro.
Serve with lemon wedges on the side for squeezing over each portion.
Nutrition Facts
Calories |
1901 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.1 g | 64% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 857 mg | 286% | |
| Sodium | 2641 mg | 115% | |
| Total Carbohydrate | 171.7 g | 62% | |
| Dietary Fiber | 30.2 g | 108% | |
| Total Sugars | 34.8 g | ||
| Protein | 200.0 g | 400% | |
| Vitamin D | 27.2 mcg | 136% | |
| Calcium | 685 mg | 53% | |
| Iron | 30.2 mg | 168% | |
| Potassium | 5229 mg | 111% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
