Main course€€€
Black Rice with Adriatic Seafood, Lemon and Fresh Herbs
Black rice with seafood and lemon is an elegant and nutritious meal, rich in omega-3 fatty acids and fiber. A perfect choice for a healthy Mediterranean lunch or dinner.
Prep time
15 min
Cook time
40 min
Total time
55 min
Servings
2
Recipe
Rice, black, unenriched, raw
160 gSEAFOOD CIOPPINO, SEAFOOD
300 gSoup, SWANSON, vegetable broth
700 mlShallots, bulb, peeled, root removed, raw
1 mediumGarlic, raw
2 cloveAlcoholic beverage, wine, table, white
100 mlOil, olive, extra virgin
3 tbspLemon peel, raw
1 pieceLemon juice, raw
1 tbspSalt, table, iodized
1 pinchParsley, fresh
1 handfulSpices, pepper, red or cayenne
0.5 tspPer servingTotal
Calories:644 kcal1287.9 kcal
Protein:18.1 g36.1 g
Carbohydrates:75.8 g151.6 g
Fiber:5.2 g10.4 g
Water:422.7 ml845.3 ml
Fat:26.2 g52.4 g
Micronutrients
Sugar:4.3 g8.5 g
Saturated fat:3.6 g7.2 g
Cholesterol:30 mg60 mg
Sodium:1339.8 mg2679.5 mg
Potassium:425.2 mg850.3 mg
Calcium:85.1 mg170.2 mg
Iron:3 mg5.9 mg
Magnesium:107.6 mg215.1 mg
Zinc:1.7 mg3.4 mg
Phosphorus:285.2 mg570.3 mg
Vitamin C:22.3 mg44.5 mg
Vitamin A:96.2 µg192.3 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
Rinse the rice under cold water. Finely chop the shallot and garlic. Cut the squid into rings and pat the prawns dry.
2
Heat two tablespoons of olive oil in a pan. Quickly sear (2-3 minutes) the squid and prawns until they develop color but remain tender. Remove them from the pan and keep warm.
3
In the same pan, add the remaining oil and sauté the shallot until translucent. Add the garlic and smoked paprika, stir for 30 seconds, then add the black rice to the pan. Toast the rice for 2 minutes until the grains become fragrant.
4
Deglaze with white wine and cook until the liquid has completely evaporated.
5
Gradually add the hot stock. Black rice needs more time and liquid than white rice. Cook covered over medium heat for about 35–40 minutes, until the rice is "al dente". Stir occasionally.
6
Once the rice is cooked and the liquid has almost completely absorbed, return the seafood to the pan. Add the lemon zest, lemon juice and chopped parsley. Season with salt and pepper to taste.
7
Remove the pan from the heat, cover and let rest for 3 minutes to allow the flavors to combine. Serve with an additional lemon slice.
Nutritional benefits
Thanks to the high fiber content in black rice and omega-3 fatty acids from seafood, this meal supports heart and cardiovascular health and provides a long-lasting feeling of fullness.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.

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