Mediterranean Diet Arroz con Mariscos
Dive into the vibrant flavors of the Mediterranean with this healthier twist on *Arroz con Mariscos*, a classic Spanish seafood rice dish. Brimming with tender mussels, succulent shrimp, and delicate squid, this recipe combines the richness of saffron threads and smoked paprika with the natural brininess of the sea. Cooked in a base of arborio or bomba rice, dry white wine, and low-sodium fish stock, every bite is infused with authentic Mediterranean charm. Finished with a sprinkle of fresh parsley and a squeeze of zesty lemon, this dish is not only a feast for the palate but also aligns perfectly with the Mediterranean diet's focus on wholesome ingredients like extra virgin olive oil and an abundance of seafood. Quick to prepare in under an hour, this one-pan wonder is as nutritious as it is indulgent, making it the perfect centerpiece for gatherings or a special weeknight dinner. **Keywords: Mediterranean diet seafood rice, healthy arroz con mariscos, Mediterranean saffron rice recipe, Spanish-inspired seafood dish, quick seafood paella.**
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Recipe Information
Ingredients
- 4 tablespoons extra virgin olive oil
- 1 medium onion, finely chopped
- 1 red bell pepper, diced
- 3 garlic cloves, minced
- 2 tablespoons tomato paste
- 0.5 teaspoon saffron threads
- 1 teaspoon smoked paprika
- 2 cups arborio rice or bomba rice
- 0.5 cup dry white wine
- 4 cups low-sodium fish stock
- 1 pound mussels, cleaned and debearded
- 1 pound medium shrimp, peeled and deveined
- 0.5 pound squid, cleaned and cut into rings
- 0.5 cup fresh parsley, chopped
- 1 lemon, cut into wedges
- to taste salt and freshly ground black pepper
Instructions
Heat the olive oil in a large, heavy-bottomed pan over medium heat.
Add the onion and bell pepper and cook for 5-7 minutes or until softened.
Stir in the garlic and cook for another minute until fragrant.
Add the tomato paste, saffron, and smoked paprika, cooking for 2 minutes while stirring until well combined.
Stir in the rice, coating it well with the tomato mixture.
Pour in the white wine and allow it to simmer and reduce for about 2 minutes.
Add the fish stock and bring the mixture to a boil. Lower the heat to medium-low and let it simmer, uncovered, for about 20 minutes or until the rice is nearly cooked.
Nestle the mussels, shrimp, and squid into the rice, cover the pan, and cook for another 10 minutes, or until the mussels have opened, the shrimp are pink, and the squid is tender.
Ensure any mussels that do not open are discarded.
Season the dish with salt and pepper to taste and garnish with freshly chopped parsley.
Serve with lemon wedges on the side for added freshness.
Nutrition Facts
Calories |
2574 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.2 g | 116% | |
| Saturated Fat | 15.7 g | 78% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1142 mg | 381% | |
| Sodium | 3020 mg | 131% | |
| Total Carbohydrate | 194.9 g | 71% | |
| Dietary Fiber | 15.9 g | 57% | |
| Total Sugars | 19.0 g | ||
| Protein | 243.7 g | 487% | |
| Vitamin D | 30.4 mcg | 152% | |
| Calcium | 1020 mg | 78% | |
| Iron | 31.2 mg | 173% | |
| Potassium | 5355 mg | 114% | |
*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.
