Embark on an unforgettable adventure through Catalonia's breathtaking landscapes with "Catalonia Mar i Muntanya." This captivating documentary takes you on a visual odyssey, exploring the dynamic synergy between the region's mesmerizing coastal regions and its rugged mountainous terrain.

From the sun-kissed shores of the Costa Brava to the towering peaks of the Pyrenees, immerse yourself in the diverse ecosystems, rich cultural heritage, and timeless traditions that define Catalonia's unique identity. Witness the harmonious coexistence of ancient fishing villages nestled against dramatic cliffs and quaint mountain hamlets perched amid verdant valleys.

Through stunning cinematography and insightful narration, "Catalonia Mar i Muntanya" unveils the intrinsic connection between land and sea, revealing how this symbiotic relationship has shaped the lives of Catalans for generations. Delve into the culinary delights of the region, where fresh seafood meets hearty mountain fare, reflecting a fusion of flavors as vibrant and diverse as Catalonia itself.

Whether you're a nature enthusiast, a history buff, or simply seeking inspiration, "Catalonia Mar i Muntanya" offers a captivating glimpse into the heart and soul of one of Spain's most enchanting regions. Join us on a journey of discovery as we uncover the hidden treasures and untold stories of Catalonia's Mar i Muntanya—where the sea meets the mountains, and adventure awaits at every turn.

Ingredients:

• 4 chicken thighs or 2 rabbit legs, bone-in and skin-on
• 8 large prawns, deveined and peeled (with tails left on)
• 200g squid tubes, cleaned and sliced into rings
• 2 tomatoes, diced
• 1 onion, finely chopped
• 4 cloves garlic, minced
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 200ml dry white wine
• 200ml chicken or vegetable broth
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1- Season the chicken thighs or rabbit legs generously with salt, pepper, smoked paprika, and dried thyme.

2- In a large skillet or paella pan, heat the olive oil over medium-high heat. Add the seasoned chicken or rabbit and brown on all sides until golden, about 5-7 minutes per side. Remove from the pan and set aside.

3- In the same skillet, add a bit more olive oil if needed. Sauté the onion, garlic, and bell peppers until softened, about 5 minutes.

4- Stir in the diced tomatoes and cook for another 2-3 minutes until they start to break down.

5- Return the chicken or rabbit to the skillet, along with any accumulated juices. Pour in the white wine and chicken or vegetable broth. Bring to a simmer, then reduce the heat to low. Cover and cook for 30-40 minutes, or until the meat is cooked through and tender.

6- While the meat is cooking, season the prawns and squid with salt and pepper.

7- In a separate pan, heat a bit of olive oil over medium-high heat. Add the prawns and squid rings and sauté quickly until just cooked through, about 2-3 minutes. Remove from the pan and set aside.

8- Once the meat is cooked, arrange the prawns and squid on top of the chicken or rabbit in the skillet. Cover and cook for another 5 minutes to allow the flavors to meld together.

9- Taste and adjust seasoning if needed. Garnish with chopped fresh parsley before serving.

10- Serve hot, straight from the skillet, with crusty bread or rice to soak up the delicious sauce.

Enjoy your Mar i Muntanya Català—a delectable fusion of land and sea flavors from Catalonia!

Nutritional Values:

Here's an approximate nutritional breakdown for the main ingredients in the Mar i Muntanya Català recipe:

Chicken Thighs (4 pieces, bone-in, skin-on):

• Calories: 480
• Protein: 64g
• Fat: 24g
• Carbohydrates: 0g
• Fiber: 0g

benefits:Rich in protein, vitamins, and minerals, chicken thighs provide essential nutrients for muscle growth and repair. They also contain iron, zinc, and B vitamins, which support energy production and immune function.

Prawns (8 large prawns, peeled):

• Calories: 96
• Protein: 20g
• Fat: 1g
• Carbohydrates: 0g
• Fiber: 0g

benefits:Prawns are low in fat and calories but high in protein, making them an excellent source of lean protein for muscle maintenance and growth. They also provide omega-3 fatty acids, which support heart health and reduce inflammation.

Squid Tubes (200g, cleaned and sliced):

• Calories: 160
• Protein: 32g
• Fat: 2g
• Carbohydrates: 4g
• Fiber: 0g

benefits:Squid is a good source of protein, low in fat, and contains essential vitamins and minerals such as vitamin B12, selenium, and phosphorus. It also provides antioxidants like taurine and omega-3 fatty acids, which have various health benefits including improved eye health and brain function.

Tomatoes (2 medium-sized):

• Calories: 50
• Protein: 2g
• Fat: 0g
• Carbohydrates: 11g
• Fiber: 4g

benefits:Tomatoes are rich in vitamins A, C, and K, as well as potassium and folate. They contain antioxidants such as lycopene, which may help reduce the risk of certain cancers and promote heart health. Tomatoes are also low in calories and high in fiber, making them a great addition to a balanced diet.

Onion (1 medium-sized):

• Calories: 40
• Protein: 1g
• Fat: 0g
• Carbohydrates: 10g
• Fiber: 2g

benefits:Onions are a good source of vitamin C, potassium, and dietary fiber. They also contain antioxidants like quercetin and sulfur compounds, which may have anti-inflammatory and immune-boosting properties. Consuming onions regularly may help support heart health, regulate blood sugar levels, and improve digestive health.

Garlic (4 cloves):

• Calories: 16
• Protein: 1g
• Fat: 0g
• Carbohydrates: 4g
• Fiber: 0g

benefits:Garlic is known for its potent medicinal properties, including its ability to boost the immune system, lower blood pressure and cholesterol levels, and reduce the risk of certain cancers. It contains sulfur compounds like allicin, which have antioxidant and anti-inflammatory effects, as well as vitamins and minerals such as vitamin C, B6, and manganese.

Bell Peppers (1 red, 1 green):

• Calories: 60
• Protein: 2g
• Fat: 0g
• Carbohydrates: 14g
• Fiber: 4g

benefits:Bell peppers are rich in vitamins A, C, and K, as well as antioxidants like beta-carotene and quercetin. They also provide fiber and folate, which are important for digestive health and cell function. Consuming bell peppers may help reduce the risk of chronic diseases, improve eye health, and support a healthy immune system.

Dry White Wine (200ml):

• Calories: 160
• Protein: 0g
• Fat: 0g
• Carbohydrates: 0g
• Fiber: 0g

benefits:In moderation, dry white wine may offer health benefits such as improved heart health, reduced risk of certain cancers, and increased longevity. It contains antioxidants like resveratrol, which may help protect against oxidative stress and inflammation.

Chicken or Vegetable Broth (200ml):

• Calories: 10 (approx.)
• Protein: 1g
• Fat: 0g
• Carbohydrates: 1g
• Fiber: 0g

benefits:Broth is rich in vitamins, minerals, and amino acids that support overall health and wellbeing. It provides hydration, helps support digestive health, and may boost the immune system. Chicken broth specifically contains collagen, which supports joint health and may improve skin elasticity.

Olive Oil (2 tablespoons):

• Calories: 240
• Protein: 0g
• Fat: 28g
• Carbohydrates: 0g
• Fiber: 0g

benefits:Olive oil is a heart-healthy fat that is rich in monounsaturated fats and antioxidants like vitamin E and polyphenols. It may help reduce inflammation, lower cholesterol levels, and protect against heart disease and stroke. Olive oil is also a key component of the Mediterranean diet, which is associated with numerous health benefits.

The nutritional values are approximate and can vary based on factors such as cooking methods and specific ingredients used.