Tris di Cereali al Sapore di Mare
Seafood rice salad
Seafood rice salad is a tasty one-plate meal, ideal for summer whose main ingredients are rice, swordfish, prawns, sea asparagus, olive oil and balsamic vinegar. A tasty dish for seafood lovers. Here's the recipe!
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yeld for 4
- 300 g (10 1/2 ounces - 1 1/2 cup) rice
- 170 g (6 ounces) sea asparagus
- 250 g (8 7/8 ounces) swordfish steaks
- 250 g (8 7/8 ounces) prawns
- Some sprigs flat-leaf parsley, chopped
- Little bunch chives, chopped
- 1 1/2 tablespoons balsamic vinegar
- 3 tablespoons extra virgin olive oil
- Salt
- Time:
preparation: 40 minutes
cooking: 30 minutes
total: about 60 minutes - Difficulty:
easy recipe - Nutrition Facts (amount per serving):
Calories: 436 (kCal) 22 % GDA (*) - 1824 (kJ)
Protein: 21.7 (g) 44 % GDA
Total fat: 13.3 (g) 20 % GDA
Total carbohydrate: 56.6 (g) 21 % GDA
Sugars: 4.6 (g) 6 % GDA
Seafood rice salad recipe
Preparation and cooking
- - Prepare the sea asparagus. The sea asparagus can be cleaned quickly enough.
Just remove the end point often leathery or otherwise remove the twigs from the harder stem.
It is easy to feel the stem when harder under the fingers. - - Then wash the sea asparagus thoroughly.
- - Boil the sea asparagus for about 4 minutes in unsalted water (sea-asparagus is already salted).
- - Drain the sea asparagus very well and set aside.
- - Bring a plenty of salt water to the boil and cook the rice "al dente stage".
Drain well, run under cold water and drain again, very well.
Remember: don't let the rice in the colander without any dressing!
If you are not still ready with the other ingredients transfer the rice into a bowl and dress with a tablespoon olive oil. Stir and set aside. - - Meanwhile place the prawns in a non-stick frying pan with 2 tablespoons olive oil and fry lightly for a minute in order to flavor the oil.
- - Switch off the gas and remove the prawns with a skimmer.
- - At this point put the swordfish steaks in the pan, season to taste with salt and cook on both sides very well until golden. It's enough few minutes for every side.
- - Switch off the gas and transfer the fish on a flat plate.
- - Clean the prawns. Remove their head, legs and shell.
Let a couple of whole prawns apart to garnish. Cut every prawn into 2 to 3 pieces. - - Remove the skin from the swordfish steaks. Dice them but put apart some bigger pieces to garnish.
- - Transfer the rice, prawns, sea asparagus, swordfish and aromatic herbs in a bowl.
Add the remaining olive oil and balsamic vinegar.
Stir with delicacy not to crumble the swordfish pieces. Season to taste with salt only if necessary. - - Garnish as you can see in the photo or according to your fancy.
Just before serving
- - Let your rice salad rest for at least 30 minutes before serving.
Tips and menu planning
- - You can also use dried aromatic herbs but your rice salad will have a less intense flavor.
- - Use the amount of balsamic vinegar that you prefer according to your own personal taste but remember if you use too much balsamic vinegar you could cover the flavor of the other ingredients.
- - Cooking time of sea asparagus depends on their thickness. Usually they cook in very few minutes.
- - You have to eat this rice salad within the day in which you prepare it. In fact this dish loses much of its flavor the next day and the fish is heavy to digest.
- - If you have enough time and want to make your rice salad full of aroma you could use the boiling water of the sea asparagus to cook the rice. You have only to dilute it. In this case be careful because the sea asparagus grow in brackish areas and their water could already be quite salty. Or you might prepare a fish stock using the heads and shells of the prawns you've cleaned and, after filtering it, add to the sea asparagus water.
- - This rice salad is a tasty one-plate meal in summer. But you could prepare it for an important occasion too: al fresco dinner, BBQ menu ... It may be a buffet dish too. In every case it serves more people (6 to 8).
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 and the amount of prawns and swordfish isn't very high. That's why calories and fat are normal.
If you like the combination of its ingredients and are single use the following amounts per head in order to maintain the same calories and total fat: 80 g (2 7/8 ounces - 1/3 cup plus 1 tablespoon) rice, 60 g (2 1/8 ounces) prawns, 60 g (2 1/8 ounces) swordfish, a handful of sea asparagus, aromatic herbs according to your own taste, 2 teaspoons olive oil and 1 teaspoon balsamic vinegar.
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).
Complete your meal with fresh seasonal fruit. - - Celebration menu. If you prepare it for a celebration menu don't worry too much about the nutrition facts. It's a rare event.
- - 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 no salt recipes ...
By Loretta
What's the right wine ?
Our tip is to match this seafood rice salad with a good-quality Pinot Grigio of Lison Pramaggiore DOC. Our favorite Pinot Grigio is produced by Le Carline an organic agricultural company in Veneto we knew by chance spending our summer holidays in Caorle last year (2010). If you visit the Venetian land do not miss the opportunity to visit the farm Le Carline. The owners are very friendly and you'll be able to taste the wines they produce. Not to be missed!
The author Loretta Sebastiani lives in Italy (IT)
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