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Main mealBalancedMediterraneanFish & seafood€€€

Black Rice with Adriatic Seafood, Lemon and Fresh Herbs

Name: Black Rice with Adriatic Seafood, Lemon and Fresh Herbs
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 2
Ingredients: 160 g Rice, black, unenriched, raw; 300 g SEAFOOD CIOPPINO, SEAFOOD; 700 ml Soup, SWANSON, vegetable broth; 1 medium Shallots, bulb, peeled, root removed, raw; 2 clove Garlic, raw; 100 ml Alcoholic beverage, wine, table, white; 3 tbsp Oil, olive, extra virgin; 1 piece Lemon peel, raw; 1 tbsp Lemon juice, raw; 1 pinch Salt, table, iodized; 1 handful Parsley, fresh; 0.5 tsp Spices, pepper, red or cayenne

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 time15 min

Cook time40 min

Total time55 min

Servings2

Recipe

Rice, black, unenriched, raw160 gSEAFOOD CIOPPINO, SEAFOOD300 gSoup, SWANSON, vegetable broth700 mlShallots, bulb, peeled, root removed, raw1 mediumGarlic, raw2 cloveAlcoholic beverage, wine, table, white100 mlOil, olive, extra virgin3 tbspLemon peel, raw1 pieceLemon juice, raw1 tbspSalt, table, iodized1 pinchParsley, fresh1 handfulSpices, pepper, red or cayenne0.5 tsp

Wide, thick-bottomed panSaucepan for the stockWooden spoonGrater

Per 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:1347.5 mg2695 mg

Potassium:425.2 mg850.3 mg

Calcium:85.2 mg170.3 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

1Rinse the rice under cold water. Finely chop the shallot and garlic. Cut the squid into rings and pat the prawns dry.
2Heat 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.
3In 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.
4Deglaze with white wine and cook until the liquid has completely evaporated.
5Gradually 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.
6Once 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.
7Remove 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.