Seafood Rice

Receitas Da Felicidade!
Reviews(1)
Seafood Rice
38
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. 1Heat the olive oil in a saucepan, add onion, garlic, and bay leaf.
  2. 2Cook until onion is translucent, then add the chopped tomatoes.
  3. 3After a few minutes, add the peas, carrots, green beans, and zucchini.
  4. 4Season with salt
  5. 5Cover the pot, and simmer for ten minutes.
  6. 6Add the water, and bring to a boil. Add the rice, and cook until the liquid is substantially absorbed.
  7. 7A few minutes before turning off the heat, add the tuna and the crab sticks.
  8. 8Serve 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.