Mariscada

Mariscada is a vibrant Spanish seafood dish that showcases an array of fresh seafood, simmered in a flavorful broth infused with tomatoes and spices. This protein-packed dish is both hearty and healthy, perfect for seafood lovers looking for a satisfying meal.

Ingredients

• Olive oil - 2 tablespoons
• Garlic - 4 cloves, minced
• Onion - 1 medium, chopped
• Bell pepper - 1, diced
• Tomatoes - 400 grams, chopped (canned or fresh)
• Fish stock - 500 ml
• Paprika - 1 teaspoon
• Saffron threads - 1/4 teaspoon
• Salt - to taste
• Black pepper - to taste
• Prawns - 200 grams, peeled and deveined
• Mussels - 200 grams, cleaned
• Squid - 150 grams, sliced into rings
• Fresh parsley - 2 tablespoons, chopped for garnish
• Lemon - 1, cut into wedges for serving

Steps

1. Heat the olive oil in a large pan over medium heat. Add the minced garlic and chopped onion, sautéing until the onion is translucent.
2. Stir in the diced bell pepper and cook for another 3-4 minutes until softened.
3. Add the chopped tomatoes, fish stock, paprika, saffron, salt, and black pepper. Bring the mixture to a simmer and let it cook for about 10 minutes.
4. Add the prawns, mussels, and squid to the pot. Cover and cook for an additional 5-7 minutes, or until the mussels have opened and the prawns are pink and cooked through.
5. Remove from heat, garnish with fresh parsley, and serve hot with lemon wedges on the side.

Nutrition

• Calories: 420
• Protein: 38 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 1000 mg
• Cholesterol: 220 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in omega-3 fatty acids, beneficial for heart health.

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