Recipes · Spanish · Main Courses
Arroz a Banda
One serving has 675 kcal and 32 g protein, and at least a fifth of a woman's daily need of selenium (69%), manganese (64%), niacin (64%), phosphorus (61%), folate (57%) and copper (54%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (473 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: celery, egg, fish, mustard, shellfish
Ingredients
- 90 g Rice, white, medium-grain
- 200 g Fish stock
- 60 g Shrimp, raw
- 60 g Monkfish, raw
- 30 g Tomatoes, raw
- 4 g Garlic, raw
- 12 g Olive oil
- 0.06 g Saffron
- 1 g Paprika
- 1 g Salt
- 15 g Mayonnaise
Method
- Fry the grated tomato with half the garlic and the paprika in half the olive oil for 5 minutes to make a base.
- Pour in the fish stock, add the saffron and salt, bring to a simmer, then poach the monkfish and shrimp gently for 4-5 minutes until just cooked. Lift them out and set aside.
- Stir the rice into the simmering stock, spread it out in a wide pan and cook without stirring for 18-20 minutes until tender and the liquid is absorbed.
- Let the rice rest off the heat for 5 minutes.
- Stir the remaining garlic into the mayonnaise to make a quick allioli. Serve the rice with the monkfish and shrimp alongside and the allioli for spooning over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 675 kcal | 32% |
| Carbohydrates | 75.4 g | |
| Water | 335 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 31.5 g | 66% |
| Tryptophan | 0.17 g | |
| Threonine | 0.62 g | |
| Isoleucine | 0.69 g | |
| Leucine | 1.2 g | |
| Lysine | 1.1 g | |
| Methionine | 0.41 g | |
| Cystine | 0.23 g | |
| Phenylalanine | 0.69 g | |
| Tyrosine | 0.51 g | |
| Valine | 0.85 g | |
| Histidine | 0.41 g | |
| Fat | 26.4 g | |
| Monounsaturated | 11.9 g | |
| Polyunsaturated | 9.2 g | |
| Docosahexaenoic Acid (DHA) | 0.22 g | |
| Eicosapentaenoic Acid (EPA) | 0.21 g | |
| Omega-6 | 7.3 g | |
| Saturated | 4.1 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 118 mg | |
| Calcium | 125 mg | 13% |
| Copper | 0.49 mg | 54% |
| Iron | 5.3 mg | 30% |
| Magnesium | 73.5 mg | 24% |
| Manganese | 1.2 mg | 64% |
| Phosphorus | 425 mg | 61% |
| Potassium | 762 mg | 16% |
| Selenium | 37.9 µg | 69% |
| Sodium | 969 mg | |
| Zinc | 2.5 mg | 31% |
| Thiamin (vitamin B1) | 0.56 mg | 51% |
| Riboflavin (vitamin B2) | 0.16 mg | 15% |
| Niacin (vitamin B3) | 8.9 mg | 64% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.39 mg | 30% |
| Folate (vitamin B9) | 226 µg | 57% |
| Cobalamin (vitamin B12) | 0.76 µg | 32% |
| Choline | 27 mg | 6% |
| Vitamin A | 48.9 µg | 7% |
| Vitamin C | 6 mg | 8% |
| Vitamin D (D2 + D3) | 1.1 IU | 0% |
| Vitamin E | 3.1 mg | 20% |
| Vitamin K | 35.3 µg | 39% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
2.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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