Seafood Rice

Receitas Da Felicidade!
Reviews(1)
Felicity W.: "This rice dish is delicious. All of the ingredien…" Read More
Seafood Rice
15
440
45

Description

Stir-fry is probably one of the easiest ways to quickly incorporate more vegetables in your diet. This fun dish gives you a healthy dose of lean protein through its tuna and crab content, and takes care of your veggie and carbohydrate intake, all in one meal! Not to mention, this well-balanced dish is swarming with the great flavors of garlic and onion. The bay leaves give the mixture a unique taste and fragrance reminiscent of a Meditteranean cuisine. Add rosemary for a bold taste that will compliment the flavors of this seafood recipe.

Ingredients

  • 1 deciliter olive oil
  • 1 onions (chopped)
  • 2 garlic cloves (chopped)
  • 1 bay leaf
  • 1 tomatoes (ripe, chopped)
  • 300 grams peas
  • 2 carrots (medium)
  • green beans (to taste)
  • 1 zucchini
  • salt (to taste)
  • water (to taste)
  • 300 grams rice
  • 1 can tuna
  • crab sticks (chopped)
  • vinegar

Directions

  1. Heat the olive oil in a saucepan, add onion, garlic, and bay leaf.
  2. Cook until onion is translucent, then add the chopped tomatoes.
  3. After a few minutes, add the peas, carrots, green beans, and zucchini.
  4. Season with salt
  5. Cover the pot, and simmer for ten minutes.
  6. Add the water, and bring to a boil. Add the rice, and cook until the liquid is substantially absorbed.
  7. A few minutes before turning off the heat, add the tuna and the crab sticks.
  8. Serve immediately with tomato slices sprinkled with Peninsular fig vinegar.
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NutritionView more

440Calories
Sodium10%DV240mg
Fat37%DV24g
Protein25%DV13g
Carbs14%DV43g
Fiber28%DV7g

PER SERVING *

Calories440Calories from Fat220
% DAILY VALUE*
Total Fat24g37%
Saturated Fat3.5g18%
Trans Fat
Cholesterol10mg3%
Sodium240mg10%
Potassium660mg19%
Protein13g25%
Calories from Fat220
% DAILY VALUE*
Total Carbohydrate43g14%
Dietary Fiber7g28%
Sugars10g20%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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