Mediterranean Diet Seafood Congee

Immerse yourself in the comforting fusion of flavors with this Mediterranean Diet Seafood Congee—a nourishing twist on the classic rice porridge that combines the creamy texture of traditional congee with the vibrant, fresh ingredients of Mediterranean cuisine. This recipe features short-grain rice slow-simmered in savory seafood stock until luxuriously creamy, then enriched with succulent mussels, tender shrimp, and sweet cherry tomatoes. A touch of lemon zest, briny capers, and a hint of red pepper flakes elevate the dish with bright and bold flavors, while fresh parsley adds a burst of herbal freshness. Prepared in under an hour, this healthy, gluten-free dish is perfect for a cozy dinner or an indulgent lunch. Serve it hot with a drizzle of olive oil for an irresistible meal that beautifully balances Mediterranean and Asian-inspired comfort food.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup short-grain rice
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 8 cups seafood stock
• 1 pound fresh mussels, cleaned and debearded
• 1 pound small shrimp, peeled and deveined
• 1 cup cherry tomatoes, halved
• 1 teaspoon lemon zest
• 0.5 cup parsley, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons capers
• 0.25 teaspoon red pepper flakes

Directions

Step 1

Rinse the rice under cold water until the water runs clear to remove excess starch. Drain and set aside.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 3-4 minutes.

Step 3

Stir in the minced garlic and continue to cook until fragrant, about 1 minute.

Step 4

Add the rinsed rice to the pot, stirring to coat the rice with the oil and onion mixture.

Step 5

Pour in the seafood stock, and bring to a simmer. Lower the heat to maintain a gentle simmer and cover.

Step 6

Cook the rice, stirring occasionally to prevent sticking, until it breaks down and becomes creamy, approximately 30-35 minutes.

Step 7

Season with salt and black pepper. Stir in the lemon zest and red pepper flakes for flavor enhancement.

Step 8

Add the mussels to the pot, cover, and cook until they open, about 5 minutes. Discard any mussels that do not open.

Step 9

Gently stir in the shrimp, cherry tomatoes, and capers, cooking until the shrimp turn opaque and pink, about 3-4 minutes.

Step 10

Remove from heat and stir in the chopped parsley.

Step 11

Serve the congee hot, garnished with extra parsley and a drizzle of olive oil, if desired.

Nutrition Facts

Serving size	3470.4 grams (3470.4g)

Amount per serving	% Daily Value*
Calories	1609

Total Fat 46.00g	59%
Saturated Fat 7.50g	38%
Polyunsaturated Fat 2.70g
Cholesterol 1115mg	372%
Sodium 9201mg	400%
Total Carbohydrate 117.60g	43%
Dietary Fiber 10.00g	36%
Total Sugars 10.80g
Protein 191.00g	382%

Vitamin D 342IU	1708%
Calcium 797mg	61%
Iron 31mg	171%
Potassium 4623mg	98%

*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: 25.1%

Protein: 46.3%

Carbs: 28.5%