Italian · Dinner
Seafood Rice with Clams (Low-Calorie)
A lightened Italian seafood rice built on white fish and clams simmered in a garlicky tomato broth with white wine and parsley, finished without added butter or cheese. Rice is cooked risotto-style but with less oil and a shorter finish, keeping the dish brothy, savoury and lower in calories while staying recognizably a seafood rice.
$7
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
392Calories
38.2gProtein
8.9gFat
42.1gCarbs
4.9gSugar
2.8gFiber
610mgSodium
98mgChol
1.5gSat Fat
870mgPotassium
90mgCalcium
3.6mgIron
6.2mcgVitamin B12
12mgVitamin C
low-calorie
gluten-free
protein-rich
low-calorie
Instructions
1
Prep
Scrub the clams under cold running water, pat the fish dry, and slice the garlic and shallot; set all aside.
2
Heat olive oil in a wide saucepan over medium heat and sweat the shallot and garlic for 2-3 minutes until softened and translucent but not browned.
3
Add arborio rice and stir over medium heat for 1 minute until the grains turn slightly glossy and translucent at the edges.
4
Pour dry white wine into the saucepan over medium-high heat and stir for 1 minute until the alcohol smell fades and liquid reduces by half.
5
Stir in canned tomato and chicken stock, then nestle clams and fish into rice. Cover and simmer over medium-low heat for 5-6 minutes until clams open and fish flakes easily.
6
Season with salt and black pepper to taste, stir through parsley, and transfer to a shallow bowl with the lemon wedge.
7
Plate
Serve the seafood rice with the lemon wedge alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz314g white fish fillet
- 7 oz100g, about 6-8 small clams
- 2/3 cup130g arborio rice, uncooked
- 5.2 oz75g, a third of a 14.5 oz can canned crushed tomato
- 1/2 cup120ml dry white wine
- 1 1/2 cup360ml low-sodium chicken stock
- 4 cloves4 cloves garlic
- 22 small shallot
- 2 tbsp2 tbsp olive oil
- 2 tbsp2 tbsp parsley
- 11 lemon, cut into a wedge
- salt, to taste
- black pepper, to taste
