Heart-Healthy Arroz con Mariscos

Dive into the vibrant flavors of the sea with this Heart-Healthy Arroz con Mariscos, a wholesome twist on the classic Spanish-inspired seafood rice dish. This recipe swaps traditional white rice for fiber-rich brown rice and incorporates low-sodium broth for a heart-friendly approach without sacrificing taste. Infused with aromatic saffron, smoky paprika, and warm spices like cumin and coriander, the dish features a medley of tender fish fillets, succulent shrimp, and briny mussels or clams. Fresh vegetables like red bell peppers, onions, and peas add a nutrient-packed burst of color, while a garnish of cilantro and a squeeze of lemon brighten every bite. Ready in just about an hour, this flavorful and nutritious meal is perfect for dinner parties or weeknight meals alike. Try this easy-to-make, seafood-packed treasure for a satisfying culinary journey that’s as healthy as it is delicious!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 1.5 cups brown rice
• 3 cups low-sodium chicken or vegetable broth
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 1 red bell pepper, diced
• 3 garlic cloves, minced
• 15 ounces canned tomatoes, no salt added, chopped
• 1 bay leaf
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 pinch saffron threads
• 12 ounces fresh, skinless, boneless fish fillets cut into bite-sized pieces (such as cod or tilapia)
• 8 ounces medium shrimp, peeled and deveined
• 1 pound fresh mussels or clams, scrubbed and debearded
• 1 cup frozen peas, thawed
• 0.25 cup fresh cilantro, chopped
• 1 lemon, sliced into wedges for serving
• 0 to taste fresh ground black pepper

Directions

Step 1

Rinse the brown rice in cold water under a sieve until the water runs clear. Drain well.

Step 2

In a large, deep skillet or paella pan, heat olive oil over medium heat. Add the onion and red bell pepper, cooking until soft, about 5-7 minutes. Stir in the garlic and cook for an additional minute.

Step 3

Add the chopped tomatoes and any juices, bay leaf, ground coriander, cumin, paprika, and saffron threads. Cook, stirring occasionally, until the tomatoes break down, about 5 minutes.

Step 4

Pour in the rinsed brown rice, stirring to coat well with the tomato mixture. Let the rice toast slightly for about 2 minutes.

Step 5

Carefully add the low-sodium broth and bring to a simmer. Reduce the heat to low, cover, and allow to cook for 25 minutes or until nearly all the liquid is absorbed and the rice is almost tender.

Step 6

Nestle the fish pieces into the rice, adding the shrimp and mussels/clams on top. Cover and continue to cook for another 10-12 minutes, or until the seafood is cooked through and the mussels/clams have opened. Discard any that do not open.

Step 7

Stir in the peas and black pepper to taste, covering and cooking for an additional 3-5 minutes, until peas are heated through.

Step 8

Remove the pan from heat, discard the bay leaf, and sprinkle with chopped fresh cilantro.

Step 9

Serve with lemon wedges on the side for squeezing over each portion.

Nutrition Facts

Serving size	3033.9 grams (3033.9g)

Amount per serving	% Daily Value*
Calories	1901

Total Fat 50.10g	64%
Saturated Fat 8.30g	42%
Polyunsaturated Fat 2.70g
Cholesterol 857mg	286%
Sodium 2641mg	115%
Total Carbohydrate 171.70g	62%
Dietary Fiber 30.20g	108%
Total Sugars 34.80g
Protein 200.00g	400%

Vitamin D 1086IU	5430%
Calcium 685mg	53%
Iron 30mg	168%
Potassium 5229mg	111%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.3%

Protein: 41.3%

Carbs: 35.4%