Spanish · Dinner
Crusted Rice with Chickpeas and Sausage (Low-Calorie)
Baked Spanish rice with white fish, chickpeas and a thin crisped rice crust on the pan bottom, built on sofrito, smoked paprika, saffron and simmered stock. Lighter than the traditional oil-heavy version, using a moderate splash of olive oil and lean fish instead of fatty sausage, finished with lemon and parsley.
$5
15 minsPrep
35 minsCook
50 minsTotal
MediumLevel
Nutrition per serving
392Calories
31.4gProtein
7.9gFat
47.8gCarbs
4.3gSugar
6.2gFiber
780mgSodium
63mgChol
1.4gSat Fat
870mgPotassium
85mgCalcium
3.6mgIron
1.9mcgVitamin B12
14mgVitamin C
low-calorie
gluten-free
low-cholesterol
high-fiber
low-calorie
Instructions
1
Prep
Pat the fish dry and season lightly with a pinch of salt. Dice the onion finely, mince the garlic, and measure all remaining ingredients.
2
Sauté
Heat the olive oil in a small skillet over medium heat and cook the diced onion for 3 minutes until soft and translucent.
3
Simmer
Add the garlic, smoked paprika, tomato, rice, chickpeas, saffron, remaining salt, black pepper and stock. Bring to a boil over high heat, then reduce to low, cover and simmer for 15 minutes.
4
Poach
Nestle the fish chunks into the rice, cover, and cook over low heat for 6 minutes until the fish is opaque and flakes easily.
5
Crisp
Uncover, raise heat to medium-high, and cook undisturbed for 3 minutes until a thin golden crust forms on the bottom without stirring.
6
Rest
Remove from heat and let covered for 5 minutes to finish steaming through.
7
Plate
Spoon the rice, fish and crust onto a plate, scatter with parsley, and serve with the lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 2/3 cup130g bomba or short-grain rice, uncooked
- 2/3 cup120g cooked chickpeas
- 2 tsp2 tsp olive oil
- 11 onion
- 2 clove2 clove garlic
- 4 tbsp60g canned crushed tomato
- 1 tsp1 tsp smoked paprika
- pinch of saffron threads
- 2 cup480ml low-sodium chicken stock
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
- 2 tsp2 tsp parsley
- 22 lemon wedge, for serving
