Arroz de Marisco

Arroz de Marisco is a vibrant Brazilian seafood rice dish, brimming with fresh flavors and wholesome ingredients. This healthy and hearty meal combines tender rice with a medley of seafood, making it perfect for a nutritious lunch.

Ingredients

• Brown rice - 150 grams
• Water - 500 milliliters
• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Onion - 1 medium, chopped
• Bell pepper - 1 medium, chopped
• Tomato - 1 medium, diced
• Paprika - 1 teaspoon
• Cumin - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Shrimp - 150 grams, peeled and deveined
• Squid - 100 grams, cleaned and sliced
• Mussels - 100 grams, cleaned
• Parsley - 2 tablespoons, chopped
• Lemon - 1, juiced

Steps

1. Rinse the brown rice under cold water until the water runs clear, then set aside.
2. In a large skillet or saucepan, heat the olive oil over medium heat. Add the minced garlic and chopped onion, sautéing until the onion becomes translucent.
3. Add the chopped bell pepper and diced tomato to the skillet, cooking for another 3-4 minutes until softened.
4. Stir in the paprika, cumin, salt, and black pepper, mixing well to combine the spices with the vegetables.
5. Add the rinsed brown rice to the skillet, stirring to combine with the vegetable mixture.
6. Pour in the water and bring to a boil. Once boiling, reduce the heat to low, cover, and let it simmer for about 20 minutes, or until the rice is tender and the water is absorbed.
7. While the rice is cooking, prepare the seafood by cleaning and slicing the squid, and deveining the shrimp if not already done.
8. Once the rice is cooked, gently fold in the shrimp, squid, and mussels into the rice. Cover the skillet again and cook for an additional 5-7 minutes, or until the seafood is cooked through.
9. Remove from heat, stir in the chopped parsley and lemon juice, then let it sit for a few minutes before serving.

Nutrition

• Calories: 480
• Protein: 30 g
• Carbs: 65 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 700 mg
• Cholesterol: 200 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in protein from seafood, supporting muscle health.
• High in fiber from brown rice and vegetables, promoting digestive health.

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