4 Serves
75 Mins
51 g
98 g
20 g
Heat 1 tablespoon of olive oil in a wide, shallow pan. Add the prawn heads and parsley stalks, sizzling until the heads turn pink, then crush them thoroughly using a potato masher.
Ingredients, vitamins, and health benefits
Olive Oil
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IndonesianVitamin E
3 mg / 15 mgVitamin K
18 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
13 mg / 16 mgVitamin B5
2 mg / 5 mgVitamin B6
1 mg / 1.7 mgVitamin B12
15 µg / 2.4 µgFolate
295 µg / 400 µgCalcium
180 mg / 1,300 mgIron
13 mg / 18 mgMagnesium
133 mg / 420 mgPhosphorus
773 mg / 1,250 mgPotassium
1143 mg / 4,700 mgSodium
1308 mg / 2,300 mgZinc
5 mg / 11 mgCopper
1 mg / 0.9 mgManganese
6 mg / 2.3 mgSelenium
109 µg / 55 µgFiber
5 g / 28 gSugar
6 g / 50 gSaturated Fat
4 g / 20 gCholesterol
179 mg / 300 mgCaffeine
0 mgNet Carbs
93 gAlcohol
0 g
Pour in the dry sherry and 300ml of water, season with salt, and simmer for 10 minutes, continuing to mash the prawn heads to extract maximum flavor.
Add the mussels to the pan, cover with a lid or tea towel, and cook over high heat for 3-4 minutes until the shells open. Stir to release the juices, then strain the liquid into a large bowl containing the saffron, topping up with water to reach 700ml total.
Wipe the pan clean, add the remaining olive oil, and sizzle the chorizo until the oil renders. Add the onion and garlic, cooking until softened, then stir in the squid until it turns opaque white.
Stir in the tomatoes and the prepared saffron-infused stock, bringing the mixture to a boil.
Scatter the rice over the liquid, stir once, and boil vigorously for 5 minutes. Reduce heat to low and simmer for 10 minutes without stirring until the liquid is mostly absorbed.
Tuck the prawn tails into the rice and simmer for 5 minutes until cooked through. Gently fold in the reserved mussels and broad beans.
Remove from heat, cover with a clean tea towel, and let rest for 5 minutes. Garnish with fresh parsley leaves and lemon zest before serving with lemon wedges.
Prawn heads
Dry Sherry
Salt
Mussels
Saffron
White Onion
Chorizo
Squid
Long Grain White Rice
Diced Tomatoes
Broad Beans
Basil Leaves
Lemon Zest
Lemon Wedges
Vitamin A
80 µg / 900 µgVitamin C
46 mg / 90 mgVitamin D
0 µg / 20 µgVitamin E
3 mg / 15 mgVitamin K
18 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
13 mg / 16 mgVitamin B5
2 mg / 5 mgVitamin B6
1 mg / 1.7 mgVitamin B12
15 µg / 2.4 µgFolate
295 µg / 400 µgCalcium
180 mg / 1,300 mgIron
13 mg / 18 mgMagnesium
133 mg / 420 mgPhosphorus
773 mg / 1,250 mgPotassium
1143 mg / 4,700 mgSodium
Fiber
5 g / 28 gSugar
6 g / 50 gSaturated Fat
4 g / 20 gCholesterol
179 mg / 300 mgCaffeine
0 mgNet Carbs
5
g31
g46
g
FilipinoZinc
5 mg / 11 mgCopper
1 mg / 0.9 mgManganese
6 mg / 2.3 mgSelenium
109 µg / 55 µgAlcohol
0 g