Recipes · Spanish · Main Courses
Arroz Caldoso (Soupy Rice with Seafood)
One serving has 599 kcal and 43 g protein, and at least a fifth of a woman's daily need of copper (232%), vitamin C (92%), phosphorus (83%), selenium (82%), niacin (79%) and vitamin K (71%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (739 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: celery, fish, shellfish
Ingredients
- 65 g Rice, white, medium-grain
- 90 g Shrimp, raw
- 70 g Squid, raw
- 40 g Onions, raw
- 6 g Garlic, raw
- 40 g Bell pepper, red, raw
- 60 g Tomatoes, canned, crushed
- 12 g Olive oil
- 350 g Fish stock
- 2 g Paprika
- 0.1 g Saffron
- 0.5 g Salt
- 3 g Parsley, fresh
Method
- Peel the shrimp and slice the squid into rings, keeping both refrigerated until needed.
- Heat the olive oil in a wide pot and soften the onion, garlic and red pepper for 5 minutes.
- Stir in the crushed tomato and paprika and cook for 3-4 minutes until it darkens slightly.
- Add the rice and stir for a minute to coat it, then pour in the fish stock and crumble in the saffron.
- Simmer for 15 minutes, stirring occasionally, until the rice is nearly tender and the dish is soupy.
- Add the squid and shrimp for the final 4-5 minutes, until the shrimp turns pink and the squid is just cooked.
- Season with the salt, rest for 2 minutes off the heat, then scatter with parsley and serve in a bowl while soupy.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 599 kcal | 28% |
| Carbohydrates | 69 g | |
| Water | 603 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 42.9 g | 89% |
| Tryptophan | 0.2 g | |
| Threonine | 0.69 g | |
| Isoleucine | 0.72 g | |
| Leucine | 1.2 g | |
| Lysine | 1.1 g | |
| Methionine | 0.37 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 0.7 g | |
| Tyrosine | 0.53 g | |
| Valine | 0.82 g | |
| Histidine | 0.35 g | |
| Fat | 16.6 g | |
| Monounsaturated | 9.5 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0.62 g | |
| Eicosapentaenoic Acid (EPA) | 0.46 g | |
| Omega-6 | 1.6 g | |
| Saturated | 2.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 308 mg | |
| Calcium | 243 mg | 24% |
| Copper | 2.1 mg | 232% |
| Iron | 6.3 mg | 35% |
| Magnesium | 108 mg | 35% |
| Manganese | 1.1 mg | 63% |
| Phosphorus | 581 mg | 83% |
| Potassium | 1,173 mg | 25% |
| Selenium | 45.2 µg | 82% |
| Sodium | 1,152 mg | |
| Zinc | 3.9 mg | 49% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 0.54 mg | 49% |
| Niacin (vitamin B3) | 11.1 mg | 79% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 33% |
| Pyridoxine (vitamin B6) | 0.54 mg | 42% |
| Folate (vitamin B9) | 207 µg | 52% |
| Cobalamin (vitamin B12) | 1.3 µg | 53% |
| Choline | 93 mg | 22% |
| Vitamin A | 142 µg | 20% |
| Vitamin C | 68.8 mg | 92% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 5.2 mg | 34% |
| Vitamin K | 64.1 µg | 71% |
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
2.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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