One-pan recipes are a real timesaver. They’re easy, great-tasting and require minimal cleanup. They also make great family meal ideas because they’re the closest thing around to food that actually makes itself!
This one-pot Spanish seafood rice is a high-protein dish, rich in B vitamins and iron and, because most of the seafood used in this recipe feeds on algae, it’s also a great source of iodine and tyrosine, which support thyroid function, protective antioxidants and a variety of different vitamins and minerals.
One-Pot Spanish Seafood Rice Recipe
Prep Time: 10 min | Cook Time: 55 min | Serves: 4
+ 1 cup brown rice
+ 8 oz (225 g) frozen seafood mix, defrosted (shrimp, clams, mussels, scallops, squid …)
+ 1 tbsp olive oil
+ 1 onion, thinly sliced
+ 2 garlic cloves, minced
+ 1 red bell pepper, finely chopped
+ 1 red chili, deseeded and thinly sliced
+ 3 cups homemade vegetable stock
+ 1/2 cup organic canned tomatoes
+ 1 bay leaf
+ 1 tsp paprika
+ pinch cayenne pepper
+ sea salt and black pepper to taste
+ handful of parsley leaves, chopped
+ lime wedges
Heat the oil in a large skillet, then cook the onion and garlic over a medium heat for 2 to 3 minutes until soft. Tip in the bell pepper, red chili, and rice and cook for 2 more minutes. Stir the tomatoes and vegetable stock into the rice pot, add the bay leaf and season with sea salt, paprika, cayenne pepper, and black pepper. Bring to a boil, then reduce to a simmer, give it a good stir, and leave it to cook for about 45 minutes, stirring occasionally. Mix in the seafood, cook for 3 minutes more until it’s all heated through and then remove from heat.
Sprinkle with parsley and serve with lime wedges. Enjoy!
|444||50.6 g||8.5 g||36.9 g|