Of which 4.9 g sugars and 1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (shrimp) · Selenium (shrimp) · Iron (shellfish)
Allergens crustaceans (shellfish), fish, mollusks
Light seafood rice with shrimp and mussels
A lighter take on the Portuguese classic, with brown rice and plenty of seafood.
Ingredients
- 200 g (7 oz) shrimp, peeled and deveined
- 200 g (7 oz) shelled mussels, well rinsed
- 150 g (5½ oz) brown rice
- 2 ripe tomatoes, chopped (200 g / 7 oz)
- 1 chopped onion (100 g / 3½ oz)
- 2 cloves garlic, minced (6 g)
- 1 red bell pepper, cut into strips (150 g / 5½ oz)
- 1 handful of fresh cilantro, chopped (10 g)
- 1 tbsp olive oil (15 g / ½ oz)
- 300 ml (1¼ cups) hot fish stock
- salt and pepper, to taste
Method
- In a wide saucepan, heat the olive oil and sauté the onion, garlic and bell pepper over medium heat for 5 minutes.
- Add the chopped tomato and let it cook down for 5 minutes, until it turns into a thick pulp.
The full method (8 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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