Spanish · Dinner
Black Squid Ink Rice (Low-Calorie)
A Spanish rice dish built on squid ink and white fish, simmered in fish stock with saffron, garlic, onion, and tomato paste, finished simply with parsley and a lemon wedge. The result stays black, briny and rice-forward while trimming fat and calories from the classic version.
$7
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
389Calories
36.2gProtein
5.8gFat
50.5gCarbs
4.5gSugar
3.1gFiber
742mgSodium
75mgChol
1gSat Fat
821mgPotassium
64mgCalcium
3.3mgIron
2.8mcgVitamin B12
25mgVitamin C
gluten-free
low-calorie
low-cholesterol
protein-rich
low-calorie
Instructions
1
Prep
Pat the fish dry and season lightly with salt; keep chilled. Mince garlic, dice onion and bell pepper, and chop parsley.
2
Heat the olive oil in a wide shallow pan over medium heat and sweat onion and bell pepper for 4 minutes until softened and translucent.
3
Add garlic and tomato paste to the pan, cooking over medium heat for 1 minute until the raw tomato smell fades slightly.
4
Pour in the fish stock, squid ink, and saffron; bring to a boil over high heat, then reduce to low and simmer the rice for 16 minutes.
5
Nestle the fish chunks into the rice, cover, and poach over low heat for 5 minutes until the fish turns opaque and flakes easily.
6
Rest the pan covered for 5 minutes so the rice finishes absorbing the remaining liquid.
7
Plate
Transfer the rice to a plate, scatter with parsley, and serve with the lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g white fish fillet
- 2/3 cup130g bomba or paella rice
- 4 tsp4 tsp squid ink
- 2 cup480ml fish stock
- 1/2 tsp1/2 tsp saffron threads
- 4 cloves4 cloves garlic
- 11 onion
- 11 bell pepper
- 2 tbsp2 tbsp tomato paste
- 2 tsp2 tsp olive oil
- 2 tbsp2 tbsp parsley
- 22 lemon wedge
