Riz aux Fruits de Mer

Riz aux Fruits de Mer is a delightful French rice dish featuring a medley of fresh seafood simmered in aromatic broth, offering a taste of the ocean in every bite. This healthy dish is perfect for seafood lovers looking for a light yet satisfying meal.

Ingredients

• Arborio rice - 150 grams
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 small, finely chopped
• Red bell pepper - 1/2, diced
• Cherry tomatoes - 100 grams, halved
• Seafood mix (shrimp, mussels, squid) - 300 grams
• Fish stock - 500 ml
• White wine - 100 ml
• Fresh parsley - 2 tablespoons, chopped
• Lemon - 1, juiced and zested
• Salt - to taste
• Black pepper - to taste

Steps

1. In a large pan, heat the olive oil over medium heat.
2. Add the chopped onion and minced garlic, sauté until the onion becomes translucent.
3. Stir in the diced red bell pepper and cook for another 3 minutes.
4. Add the Arborio rice to the pan, stirring to coat the grains in oil and cook for 2 minutes until slightly toasted.
5. Pour in the white wine and let it simmer until it has mostly evaporated.
6. Gradually add the fish stock, one ladle at a time, stirring frequently until the liquid is absorbed before adding more.
7. After about 15 minutes, when the rice is nearly cooked, add the seafood mix and cherry tomatoes.
8. Cook for an additional 5-7 minutes until the seafood is cooked through and the rice is creamy.
9. Remove from heat, stir in the lemon juice, lemon zest, and chopped parsley.
10. Season with salt and black pepper to taste before serving.

Nutrition

• Calories: 450
• Protein: 25 g
• Carbs: 60 g
• Fiber: 2 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 100 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from seafood, promoting heart health.
• High in protein, aiding muscle repair and growth.

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