Indulge in the vibrant flavors of Cape Verde with this tantalizing recipe for Arroz de Marisco. A beloved dish cherished along the coastlines of this beautiful island nation, Arroz de Marisco, or Seafood Rice, embodies the essence of Cape Verdean cuisine – fresh seafood, aromatic spices, and a medley of vegetables, all embraced by fluffy rice grains. Whether you're yearning for a taste of the sea or seeking to explore the culinary treasures of Cape Verde, this recipe promises to transport your taste buds to sun-kissed shores and azure waters. Embark on a culinary journey as we uncover the secrets to creating this exquisite dish that captures the spirit of Cape Verdean gastronomy.

Ingredients:

• 1 cup long-grain rice
• 200g shrimp, peeled and deveined
• 200g clams
• 200g mussels
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 1 tomato, diced
• 1/4 cup tomato paste
• 2 cups fish or seafood broth
• 1/4 cup white wine (optional)
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1 teaspoon ground cumin
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)
• Lemon wedges (for serving)

Instructions:

1- Rinse the rice under cold water until the water runs clear. Drain and set aside.

2- In a large pan or pot, heat the olive oil over medium heat. Add the chopped onion, minced garlic, and diced bell pepper. Sauté until the vegetables are softened, about 5 minutes.

3- Stir in the tomato paste, diced tomato, paprika, and ground cumin. Cook for another 2-3 minutes, allowing the flavors to meld together.

4- Add the rice to the pan and stir to coat it with the vegetable mixture.

5- Pour in the fish or seafood broth and white wine (if using). Bring the mixture to a simmer.

6- Once simmering, reduce the heat to low and cover the pan. Allow the rice to cook for about 15-20 minutes, or until it is almost tender and most of the liquid has been absorbed.

7- While the rice is cooking, prepare the seafood. In a separate pan, heat a little olive oil over medium heat. Add the shrimp, clams, and mussels. Cook until the shrimp are pink and opaque, and the clams and mussels have opened.

8- Once the seafood is cooked, add it to the pan with the rice. Gently fold the seafood into the rice mixture, being careful not to break up the clams and mussels too much.

9- Cover the pan again and continue cooking for another 5-10 minutes, or until the rice is fully cooked and the seafood is heated through.

10- Season the Arroz de Marisco with salt and pepper to taste. Garnish with chopped fresh parsley and serve hot with lemon wedges on the side.

Enjoy your Cape Verdean Arroz de Marisco, a delightful medley of seafood and rice that captures the essence of coastal cuisine!

Nutritional Values:

Here are the approximate nutritional values for the ingredients listed:

1 cup long-grain rice:

• Calories: 205
• Carbohydrates: 45g
• Protein: 4g
• Fat: 0.5g
• Fiber: 0.7g

benefits:A good source of carbohydrates for energy and provides some fiber for digestive health.

200g shrimp (peeled and deveined):

• Calories: 180
• Protein: 40g
• Fat: 2g
• Carbohydrates: 0g
• Cholesterol: 345mg
• Sodium: 590mg

benefits: High in protein and low in fat, shrimp also contains various vitamins and minerals such as selenium and vitamin B12, which support immune function and neurological health.

200g clams:

• Calories: 148
• Protein: 24g
• Fat: 2g
• Carbohydrates: 7g
• Fiber: 0g
• Cholesterol: 68mg
• Sodium: 97mg

benefits: Rich in protein and low in fat, clams are also a good source of iron, which is essential for oxygen transport in the body and overall energy production.

200g mussels:

• Calories: 148
• Protein: 20g
• Fat: 4g
• Carbohydrates: 0g
• Fiber: 0g
• Cholesterol: 48mg
• Sodium: 310mg

benefits: High in protein and low in fat, mussels are a good source of several important nutrients including vitamin B12, iron, and selenium, which support immune function and heart health.

1 onion:

• Calories: 44
• Carbohydrates: 10g
• Protein: 1g
• Fat: 0g
• Fiber: 2g

benefits: Onions are rich in antioxidants and contain compounds that may have anti-inflammatory and antimicrobial properties. They also provide vitamin C and fiber.

2 cloves garlic:

• Calories: 8
• Carbohydrates: 2g
• Protein: 0g
• Fat: 0g
• Fiber: 0g

benefits: Garlic is known for its potential health benefits, including boosting immune function, reducing blood pressure, and improving cholesterol levels. It also contains antioxidants that may help protect against certain chronic diseases.

1 bell pepper:

• Calories: 24
• Carbohydrates: 6g
• Protein: 1g
• Fat: 0g
• Fiber: 2g

benefits: Bell peppers are rich in vitamin C, which supports immune function and skin health. They also contain antioxidants that may help reduce the risk of chronic diseases.

1 tomato:

• Calories: 22
• Carbohydrates: 5g
• Protein: 1g
• Fat: 0g
• Fiber: 1g

benefits: Tomatoes are a good source of vitamins A and C, as well as antioxidants like lycopene, which may help protect against certain types of cancer and heart disease.

1/4 cup tomato paste:

• Calories: 54
• Carbohydrates: 12g
• Protein: 2g
• Fat: 0g
• Fiber: 2g

benefits: While tomato paste is concentrated and provides fewer vitamins and minerals compared to fresh tomatoes, it still contains antioxidants like lycopene and may offer similar health benefits.

2 cups fish or seafood broth:

• Nutritional values vary based on specific ingredients. Generally low in calories and fat, with some protein content.

benefits: Depending on the ingredients used, fish or seafood broth can be rich in nutrients like protein, omega-3 fatty acids, and minerals such as iodine and magnesium, which support overall health.

1/4 cup white wine (optional):

• Calories: 50
• Carbohydrates: 2g
• Protein: 0g
• Fat: 0g

benefits: White wine may offer some health benefits when consumed in moderation, including potential cardiovascular benefits and antioxidant properties.

2 tablespoons olive oil:

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

benefits: Olive oil is a healthy fat that is rich in monounsaturated fats and antioxidants. It may help reduce inflammation, lower the risk of heart disease, and improve overall cholesterol levels.

1 teaspoon paprika:

• Calories: 6
• Carbohydrates: 1g
• Protein: 0g
• Fat: 0g
• Fiber: 1g

benefits: Paprika contains antioxidants like vitamin C and carotenoids, which may help reduce inflammation and protect against certain chronic diseases.

1 teaspoon ground cumin:

• Calories: 8
• Carbohydrates: 1g
• Protein: 0g
• Fat: 0g
• Fiber: 0g

benefits: Cumin is rich in antioxidants and may have anti-inflammatory properties. It also contains compounds that may aid digestion and improve blood sugar control.

Salt and pepper to taste:

• Negligible caloric value

benefits: While salt should be consumed in moderation, it is essential for electrolyte balance and nerve function. Pepper contains antioxidants and may have anti-inflammatory properties.

Fresh parsley (for garnish):

• Negligible caloric value

benefits: Parsley is rich in vitamins A, C, and K, as well as antioxidants like flavonoids and carotenoids. It may help support bone health, reduce inflammation, and improve heart health.

Lemon wedges (for serving):

• Negligible caloric value

benefits: Lemons are an excellent source of vitamin C, which supports immune function and skin health. They also contain antioxidants and may help improve digestion.

These values are approximate and can vary based on factors such as preparation methods and specific brands used.