Riso marinaro
Seafood rice salad
Seafood rice salad (marinara rice) tastes fantastic and is ideal for fishlover. The ingredients you need are
octopus, shrimps, clams, little cuttlefish, anchovy fillets, capers, aromatic herbs, rice and olive oil. All year round recipe. This rice salad has less than 500 calories and then it's perfect for your daily menu or a meal buffet-style. Pair a good-quality white wine such Vernaccia di Oristano (Sardinia). Looking for other Italian insalata di riso (rice salad recipes)? or you prefer to look for other fish recipes?
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yeld for 4
- 1 500g (1.1 pound) octopus
- 400g (14 ounces) baby cuttlefish
- 200g (7 ounces) surimi crab sticks, sliced
- 200g (7 ounces) shrimps
- 100g (3 1/2 ounces) unshelled clams
- 4 anchovy fillets, in oil
- 2 Tbsp capers, in vinegar
- 2 Tbsp dried chives
- 1Tbsp dried parsley
- 200g (7 ounces - 1 cup) white, long-grain, parboiled rice
- 3 Tbsp extra virgin olive oil
- Fish fumet
- Salt
- Time:
preparation: 20 minutes without the
time for cleaning and cooling seafood
cooking: about 60 minutes
total: 80 minutes - Difficulty:
easy recipe - Nutrition Facts (amount per serving):
Calories: 485 (kCal) 25 % GDA (*) - 2029 (kJ)
Protein: 38.7 (g) 78 % GDA
Total fat: 15.8 (g) 23 % GDA
Total carbohydrate: 49.7 (g) 19 % GDA
Sugars: 3.0 (g) 4 % GDA
Seafood rice salad recipe
Preparation and cooking
- - Cook the octopus in abundant water with no salt for at least 45 minutes or until tender.
Remember to dip the octopus in the boiling water.
Once cooked, let the water cool down, remove the skin and cut the molluscs into little pieces. - - Cook the baby cuttlefish in the fish fumet until tender.
Add the clams in the last minutes of cooking and shrimps just before switching off the gas.
Drain all these very well, let the cuttlefish cool down and then cut them into little pieces. - - While you're about to finish the seafood preparation boil or steam the rice al dente stage.
Drain it, cool under cold running water to stop its cooking and drain again very well. - - Chop the anchovies and put in a large bowl.
- - Add the olive oil and capers too and stir vigorously.
- - Transfer the octopus, baby cuttlefish, shrimps, clams and surimi in the bowl with the dressing.
- - Add the rice and aromatic herbs.
- - Stir your rice salad with delicacy.
- - Taste and eventually add a pinch of salt.
Just before serving
- - Your seafood rice salad is ready.
- - Let sit at least 30 to 60 minutes before serving.
- - If you prepare this rice salad ahead, chill and bring back to room temperature to serve.
Note
Tips
- - Do not leave the rice in the colander too much. Once drained well, if you are not yet ready with the other ingredients, put it in the bowl with the dressing and stir.
- - Your rice salad will taste much more if you use fresh chives and parsley in season.
- - You can use fresh or frozen seafood. The best result with fresh seafood, obviously!
- - If you want to learn how to clean all kinds of fish, consult our cookery school.
- - If you have to prepare a single serving of this rice salad you had better to choose baby octopus
Menu planning
- - This cold rice dish is a typical summer recipe. But it can be served warm or at room temperature in other seasons.
- - You can choose seafood rice salad as one-plate meal in your daily menu or as a tasty course in a complete meal for a great occasion (alfresco dinner, BBQ, buffet for a ceremony ...). In these last cases the rice salad serves more people.
If you are planning a meal, buffet-style consult these pages of ours where you can look for other cold dish ideas: pasta salad (insalata di pasta), torte salate (savory tart or cake or pies), canapés, Italian antipasto ideas, Italian finger food, crostini (croutons), pizza, focaccia (flat bread recipes).
Besides remember these other dishes ideal for a buffet party: meatloaf, vitello tonnato (cold braised veal in tuna sauce), veal paté, chicken salad (read our ideas in the page dedicated to chicken recipes) and then rabbit salad. Don't forget assorted salami and an assorted platter of natural or smoked fish in slices. If you read our pages dedicated to fish you can look for Italian cold seafood recipes made with shellfish, molluscs, sea-fish and fresh-water fish.
Ah ... don't forget cakes and dessert. Italian cake and desserts are fantastic, do you agree? - - What about to prepare this seafood rice salad for a spring picnic? read more on our Easter menu.
Healthy eating
- - Daily menu. Rice salad is a dish rich in ingredients and so it is necessary to calculate the right amount of everything we use not to exceed calories, fat and sugars. I created this rice salad for all people who like seafood but the dish is so rich in ingredients that I had to reduce the rice amount to only 50g (1 3/4 ounce - less than 1/3 cup) per head. Complete your meal with fresh seasonal fruit. However the dish is so rich in protein that my tip is you should choose food low in protein for your dinner. The ideal would be a vegetarian dinner. For example a vegetable savory pie.
If you like the combination of its ingredients and are single use the following amounts per head in order to maintain calories, fat ...: 50g (1 3/4 ounce - less than 1/3 cup) rice, 100g (3 1/2 ounces) cooked octopus, 50g (1 3/4 ounce) surimi crab sticks, 25g (about 1 ounce) unshelled clams, 50g (1 3/4 ounce) shrimps, 100g (3 1/2 ounces) baby cuttlefish, 1 anchovy fillet in oil, 1/2 Tbsp capers in vinegar, aromatic herbs, 2 tsp olive oil.
I remember rice should be eaten preferably at lunch and the calories eaten at lunch should be 500 - 700 (30 - 35% of energy needs for an adult if his daily needs are about 2000 calories and he correctly divides his calories into 5 micro-meals). - - Celebration menu. If you prepare this seafood rice salad for a celebration menu don't worry too much about the nutrition facts, calories, fat ... It's a rare event.
- - As you can see it's a tomato-free recipe, ideal for people intolerant or allergic to tomatoes.
- - Another note: this rice salad has no cheese, so it's ideal for people intolerant or allergic to dairy products.
- - If you want to drink a glass of wine remember you have to add 80-85 kCal per 100 ml.
- - I remember you our original home recipes can be made without salt. There is always a combination of flavors that substitutes salt. Other Italian recipes ...
By Loretta
What is the right wine ?
Our suggestion is to pair a good white wine such as Vernaccia di Oristano (Sardinia wine - Italy) with seafood rice salad.
The author Loretta Sebastiani lives in Italy (IT)
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