Recipes · Portuguese · Main Courses
Arroz de Marisco
One serving has 661 kcal and 47 g protein, and at least a fifth of a woman's daily need of cobalamin (782%), manganese (215%), selenium (135%), thiamin (105%), phosphorus (93%) and copper (78%). Ready in 50 minutes.
- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (702 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: celery, fish, shellfish
Ingredients
- 70 g Rice, white, medium-grain
- 80 g Shrimp, raw
- 80 g Clams, raw
- 80 g Mussels, raw
- 100 g Tomatoes, canned, diced
- 40 g Onions, raw
- 8 g Garlic, raw
- 15 g Olive oil
- 150 g Fish stock
- 70 g Water
- 6 g Cilantro, fresh
- 3 g Chili peppers, red, raw
- 0.4 g Salt
Method
- Rinse the clams and mussels and discard any that are open and do not close when tapped; peel the shrimp if you like, or leave whole.
- Warm the olive oil in a wide, deep pan and cook the onion and garlic over medium heat for 5 minutes until soft.
- Add the diced tomatoes and chili and simmer 5 minutes, then pour in the fish stock and water and bring to a boil.
- Stir in the rice and simmer, uncovered, for 12 minutes, stirring occasionally.
- Add the clams and mussels, cover, and cook 4-5 minutes until they open; add the shrimp for the last 3 minutes, cooking until they turn pink and opaque and are cooked through.
- Season with the salt, discard any unopened shellfish, and stir in the cilantro; the finished dish should be loose and soupy, not a dry risotto.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 661 kcal | 31% |
| Carbohydrates | 72.3 g | |
| Water | 557 mL | |
| Fiber | 3.9 g | 13% |
| Protein | 46.9 g | 98% |
| Tryptophan | 0.34 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.1 g | |
| Lysine | 1.9 g | |
| Methionine | 0.68 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.97 g | |
| Valine | 1.3 g | |
| Histidine | 0.56 g | |
| Fat | 19.6 g | |
| Monounsaturated | 11.9 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0.43 g | |
| Eicosapentaenoic Acid (EPA) | 0.35 g | |
| Omega-6 | 1.8 g | |
| Saturated | 3 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 175 mg | |
| Calcium | 218 mg | 22% |
| Copper | 0.7 mg | 78% |
| Iron | 9.3 mg | 51% |
| Magnesium | 115 mg | 37% |
| Manganese | 3.9 mg | 215% |
| Phosphorus | 653 mg | 93% |
| Potassium | 1,016 mg | 22% |
| Selenium | 74 µg | 135% |
| Sodium | 1,385 mg | |
| Zinc | 4 mg | 51% |
| Thiamin (vitamin B1) | 1.2 mg | 105% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 8.1 mg | 58% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 0.45 mg | 35% |
| Folate (vitamin B9) | 226 µg | 56% |
| Cobalamin (vitamin B12) | 18.8 µg | 782% |
| Choline | 130 mg | 31% |
| Vitamin A | 154 µg | 22% |
| Vitamin C | 30.4 mg | 41% |
| Vitamin D (D2 + D3) | 0.8 IU | 0% |
| Vitamin E | 4.2 mg | 28% |
| Vitamin K | 31.5 µg | 35% |
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
2.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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