Seafood Pilaf

This Seafood Pilaf combines fragrant basmati rice with a medley of fresh vegetables and a selection of tender seafood, all infused with traditional Greek spices. It's a delightful, one-pot dish that showcases the flavors of the sea while maintaining a vegetarian twist.

Ingredients

• Basmati rice - 150 grams
• Vegetable broth - 500 milliliters
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Red bell pepper - 1 medium, diced
• Cherry tomatoes - 150 grams, halved
• Zucchini - 1 medium, diced
• Frozen mixed seafood (shrimp, calamari) - 200 grams
• Oregano - 1 teaspoon, dried
• Lemon zest - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish, chopped

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak it for 20 minutes.
2. In a large skillet or pot, heat olive oil over medium heat and sauté the chopped onion and minced garlic until translucent, about 3-4 minutes.
3. Add the diced red bell pepper and zucchini to the skillet and cook for another 5 minutes until they start to soften.
4. Stir in the halved cherry tomatoes, dried oregano, lemon zest, salt, and black pepper. Cook for an additional 3 minutes.
5. Drain the soaked rice and add it to the skillet, stirring to combine with the vegetables.
6. Pour in the vegetable broth and bring to a boil. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes.
7. After 15 minutes, add the frozen mixed seafood on top of the rice without stirring. Cover and cook for another 5-7 minutes, or until the seafood is cooked through and the rice has absorbed all the liquid.
8. Remove from heat and let it sit covered for 5 minutes before fluffing with a fork.
9. Garnish with fresh chopped parsley and serve hot.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 70 g
• Fiber: 4 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 60 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 fiber from vegetables, aiding digestion and promoting satiety.

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