Healthy Recipe: Pea And Seafood Brown Rice Paella With Saffron

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peas with seafood plateHealthy eating never tasted so flavorful or looked so colorful! Brown rice adds a hearty touch to this healthy recipe from peas.org. A versatile and nutritious veggie, peas are a good source of vitamin A, vitamin C, folate, thiamine (B1), iron and phosphorus. Must have ingredients for paella for me are shrimp, mussels and scallops, but that’s the great thing about this old Spanish recipe: flexibility!  Tailor it to your own tastes or personalize it for a special guest.

Makes 4 servings

1 tbsp olive oil
2 large garlic cloves, finely chopped
1 fennel, sliced thinly
1 leek, chopped
1-2 tbsp paprika to taste
4 large tomatoes, skinned and chopped
300g brown rice
A few strands of saffron soaked in 50ml warm water
750 ml vegetable stock
600g mixed fish (eg: squid, haddock, monkfish, hake)
1 courgette, diced
300g frozen garden peas
10 king or tiger prawns
24 mussels
1 tbsp flat leaf parsley
Sea salt and freshly ground black pepper
Lemon wedges to serve

Heat the oil in a large frying pan. Add the garlic, fennel and leek and fry gently for 1 minute. Sprinkle in the paprika add the tomatoes and stir well. Add the rice, saffron liquid, stock and bring to the boil. Reduce the heat and simmer gently for about 25 mins until the rice is nearly cooked then add the fish and courgette stirring into the rice and cooking for three minutes then add the peas, prawns, mussels and half of the parsley and a little more stock if necessary. Bubble gently until the liquid has been absorbed and all the fish is cooked. Serve with wedges of lemon and black pepper and garnish with the remaining parsley.


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