Mediterranean Diet Seafood Congee
Discover a delightful fusion of flavors with Mediterranean Diet Seafood Congee, a nourishing twist on the classic rice porridge. Combining the silky, creamy texture of traditional congee with vibrant Mediterranean ingredients, this recipe elevates comfort food. Made with short-grain rice simmered in rich, savory seafood stock, the dish is infused with olive oil, garlic, lemon zest, and a gentle kick of red pepper flakes. Fresh mussels, succulent shrimp, sweet cherry tomatoes, and briny capers create a harmonious blend of coastal flavors, while a finishing touch of chopped parsley adds freshness. Ready in just an hour, this healthy and gluten-free recipe is perfect for dinner or a light lunch. Serve it hot with a drizzle of olive oil and a sprinkle of parsley for a flavorful, heart-healthy meal that’s sure to impress. Keywords: Mediterranean diet, seafood congee, heart-healthy recipes, rice porridge recipe, gluten-free dinner ideas.
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Recipe Information
Ingredients
- 1 cup short-grain rice
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 8 cups seafood stock
- 1 pound fresh mussels, cleaned and debearded
- 1 pound small shrimp, peeled and deveined
- 1 cup cherry tomatoes, halved
- 1 teaspoon lemon zest
- 0.5 cup parsley, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons capers
- 0.25 teaspoon red pepper flakes
Instructions
Rinse the rice under cold water until the water runs clear to remove excess starch. Drain and set aside.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 3-4 minutes.
Stir in the minced garlic and continue to cook until fragrant, about 1 minute.
Add the rinsed rice to the pot, stirring to coat the rice with the oil and onion mixture.
Pour in the seafood stock, and bring to a simmer. Lower the heat to maintain a gentle simmer and cover.
Cook the rice, stirring occasionally to prevent sticking, until it breaks down and becomes creamy, approximately 30-35 minutes.
Season with salt and black pepper. Stir in the lemon zest and red pepper flakes for flavor enhancement.
Add the mussels to the pot, cover, and cook until they open, about 5 minutes. Discard any mussels that do not open.
Gently stir in the shrimp, cherry tomatoes, and capers, cooking until the shrimp turn opaque and pink, about 3-4 minutes.
Remove from heat and stir in the chopped parsley.
Serve the congee hot, garnished with extra parsley and a drizzle of olive oil, if desired.
Nutrition Facts
Calories |
1608 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.0 g | 59% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 1115 mg | 372% | |
| Sodium | 9201 mg | 400% | |
| Total Carbohydrate | 117.6 g | 43% | |
| Dietary Fiber | 10.0 g | 36% | |
| Total Sugars | 10.8 g | ||
| Protein | 191.0 g | 382% | |
| Vitamin D | 8.5 mcg | 43% | |
| Calcium | 797 mg | 61% | |
| Iron | 30.8 mg | 171% | |
| Potassium | 4623 mg | 98% | |
*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.
