Monday, 5 November 2012

Spanish Seafood Rice

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This is another gorgeous heart warming meal that is perfect for Mediterranean Mondays.  It's tempting to fill up on high fat foods that taste good and warm the belly, but don't forget that a greasy number isn't going to make the 'A' list for a heart friendly meal.

My simple rule with foods is always consider how does it score on a scale of 1 to 10 for the health factor?  Do this before you commit to a meal that you would not usually eat but feel tempted just because it looks 'oh so good'.  Are there any vitamins?  Minerals?  Is it high in heart friendly fats?   

Did you just justify your love based on 20 minutes of happiness only to regret your choice for days later?  A healthy meal on the other hand is truly a joy laster.  Not only will you be pleased with your choice, your heart, skin and hair will also thank you for your nutritious choices.

For that extra edge when selecting your Sunday meal or something to satisfy that hot spot why not aim to meet your weekly quota of fish with this delightful gluten and wheat free meal?

Fish is also your easiest source of essential fatty acids.  For more information refer to my article  A Fishy Bite - Eat It For Youthful Skin.

2 tablespoons olive oil
1 red onion, sliced finely
4 garlic cloves, chopped finely
2 large tomatoes, diced
1 teaspoon fish sauce (optional)
1 large courgette, cut into rings
1/2 teaspoon of cayenne pepper
Large pinch of red saffron threads
2 large fillets of firm white fish, cut into pieces 
2 large squid tubes, cut into rings
220g (1 cup) paella rice
500ml fish stock
8 raw jumbo prawns
150g raw king prawns
1 small bunch of spring onions, chopped
Parsley or coriander to garnish


  1. In a large heavy non-stick pan, heat the olive oil then add the red onions.  Cook until softened.
  2. Add the garlic cloves and tomatoes and cook until you very soft, almost a paste.  Now add the fish sauce if using.
  3. Slice each courgette ring into 8 triangles and add to the pan.  Cook for a few minutes then add the cayenne pepper and saffron thread, following swiftly with the white fish and squid tubes.
  4. Give it a few minutes, stir, then add the paella rice.
  5. Gradually add the fish stock, stirring often over very low heat.  Once you have poured all of the hot stock into the pan, add the jumbo prawns only.  Cover and cook for 20 minutes but check half-way through to ensure that the rice does not stick to the bottom of the pan.
  6. If you need to add extra liquid, consider adding up to half a cup of extra boiling hot water.
  7. When the rice is almost ready, throw in the king prawns.  Your seafood rice is ready when the prawns have changed colour to a gorgeous pink.
  8. Garnish with herbs of your choice.
Tip - this is also a low fat recipe and will easily serve at least four people.  I love extra vegetables thus I had a plate of baby spinach ready on the side to eat alongside this delicious wheat and gluten free meal.

Happy Monday!

How do you like to prepare seafood rice?  

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