Embark on a culinary journey through the vibrant flavors of Catalonia with our tantalizing dish, Arròs Negre. This iconic Catalan delicacy is a celebration of seafood and rich, aromatic rice infused with squid ink, presenting a striking black hue that entices both the eyes and the palate. Immerse yourself in the depths of Mediterranean cuisine as tender calamari, plump prawns, and succulent mussels harmonize with the savory essence of the ink-infused rice. Each spoonful unveils a symphony of flavors, marrying the briny essence of the sea with the earthiness of spices, creating a culinary masterpiece that embodies the essence of Catalonia's coastal heritage. Indulge in the bold and unforgettable taste of Catalonia with our exquisite Arròs Negre – a dish that promises to delight the senses and leave an everlasting impression.

Here's a recipe for Arròs Negre, the iconic black rice dish from Catalonia:

Ingredients:

• 400g Bomba or Arborio rice
• 500g mixed seafood (calamari rings, prawns, mussels, etc.)
• 1 onion, finely chopped
• 4 cloves garlic, minced
• 1 red bell pepper, diced
• 1 tomato, grated
• 1 teaspoon sweet paprika
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• Salt and pepper to taste
• 1 liter fish or seafood stock
• 150ml dry white wine
• 4 tablespoons squid ink
• Olive oil
• Fresh parsley, chopped (for garnish)
• Lemon wedges (for serving)

Instructions:

1- Clean and prepare the seafood. If using mussels, make sure they're scrubbed and debearded. Peel and devein the prawns.

2- In a large pan or paella pan, heat some olive oil over medium heat. Add the chopped onion and cook until softened.

3- Add the minced garlic and diced red bell pepper to the pan. Cook for a few more minutes until fragrant.

4- Stir in the grated tomato and cook until it reduces slightly.

5- Add the sweet paprika, smoked paprika, ground cumin, and ground coriander to the pan. Stir well to combine with the other ingredients.

6- Add the rice to the pan and toast it for a couple of minutes, stirring constantly.

7- Pour in the white wine and let it cook until it's mostly absorbed by the rice.

8- Dissolve the squid ink in a small amount of warm water or fish stock, then pour it into the pan. Stir until the rice is evenly coated and turns black.

9- Gradually add the fish or seafood stock to the pan, stirring occasionally. Cook the rice for about 15-20 minutes or until it's almost done.

10- Nestle the seafood into the rice, distributing it evenly. Cover the pan and let it cook for another 5-10 minutes, or until the seafood is cooked through and the rice is tender. If using mussels, they should open during this time.

11- Once cooked, remove the pan from the heat and let it rest for a few minutes, covered.

12- Garnish the Arròs Negre with chopped fresh parsley and serve hot with lemon wedges on the side.

Enjoy this delicious and visually stunning Catalan delicacy!

Nutritional Values:

Here's a general breakdown of the nutritional values for the main ingredients used in Arròs Negre:

Rice (Arborio or Bomba):

1 cup (approx. 195g) of cooked white rice:

• Calories: 205
• Carbohydrates: 45g
• Protein: 4g
• Fat: 0.4g
• Fiber: 0.6g

benefits:

• Provides energy due to its high carbohydrate content.
• Contains some protein and dietary fiber.
• Low in fat and cholesterol-free.

Seafood (Mixed - Calamari, Prawns, Mussels, etc.):

• Nutritional values can vary widely depending on the specific types of seafood used and their preparation methods. Here's a general overview for 100g of each:

Calamari:

• Calories: 80
• Protein: 15g
• Fat: 1g

Prawns:

• Calories: 85
• Protein: 18g
• Fat: 1.5g

Mussels (cooked, meat only):

• Calories: 70
• Protein: 11g
• Fat: 2g

benefits:

• Excellent source of high-quality protein.
• Rich in omega-3 fatty acids, which are beneficial for heart health.
• Provides essential vitamins and minerals such as vitamin B12, iodine, and selenium.

Onion (1 medium-sized):

• Calories: 44
• Carbohydrates: 10g
• Protein: 1g
• Fat: 0.1g
• Fiber: 1.9g

benefits:

• Contains antioxidants that help protect cells from damage.
• May have anti-inflammatory properties.
• Provides fiber, vitamin C, and other nutrients.

Garlic (4 cloves):

• Calories: 18
• Carbohydrates: 4g
• Protein: 1g
• Fat: 0g
• Fiber: 0.2g

benefits:

• Known for its potential to boost the immune system.
• Contains compounds with antimicrobial properties.
• May help lower cholesterol levels and blood pressure.

Red Bell Pepper (1 medium-sized):

• Calories: 37
• Carbohydrates: 9g
• Protein: 1g
• Fat: 0.4g
• Fiber: 3g

benefits:

• High in vitamin C, which supports immune function and collagen production.
• Rich in antioxidants, such as beta-carotene and vitamin A.
• Provides fiber and other essential nutrients.

Tomato (1 medium-sized):

• Calories: 22
• Carbohydrates: 5g
• Protein: 1g
• Fat: 0.2g
• Fiber: 1g

benefits:

• Excellent source of lycopene, an antioxidant linked to various health benefits, including reduced risk of certain cancers.
• Contains vitamin C, potassium, and folate.
• May support heart health and contribute to healthy skin.

White Wine (150ml):

• Calories: 123
• Carbohydrates: 5g
• Fat: 0g
• Protein: 0g

benefits:

• Contains antioxidants, such as resveratrol, which may have cardioprotective effects.
• Moderate consumption may be associated with a reduced risk of heart disease.
• Can enhance the flavor of dishes without adding significant calories.

Squid Ink (4 tablespoons):

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

benefits:

• Contains nutrients like protein, vitamins, and minerals found in squid.
• Rich in antioxidants that may help protect cells from damage.
• Adds a unique flavor and color to dishes, enhancing their appeal and aesthetic.

Olive Oil (for cooking):

• Calories: 120 per tablespoon
• Fat: 14g
• No carbohydrates or protein

These values are approximate and can vary based on factors such as cooking methods and specific brands or varieties of ingredients used. Additionally, the overall nutritional values for the dish will depend on portion sizes and the ratio of ingredients used in the recipe.