• low fat 0.48g 0.48%
  • low sat fat 0.09g 0.09%
  • med salt 181.96mg 0.18%
  • low sugar 1.65g 1.65%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Scrub the mussel shells and remove the beards. Place into a large pan with ? cup water. Cover and cook over medium heat for 5 minutes, shaking the pan occasionally. Discard any mussels which do not open in this time. Peel and devein the prawns, leaving the tails intact.
  2. Spray a large nonstick frying pan with oil and heat. Add the prawns and scallops and cook over high heat for about 2 minutes or until the flesh turns white. Remove from the pan and set aside.
  3. Add the onion to the pan and cook over medium heat for 3 minutes or until soft. Stir in the garlic and cayenne, then the capsicum and rice, and cook, stirring constantly, for a further 2 minutes.
  4. Add the tomatoes, stock and peas and stir through. Bring paella to the boil then reduce the heat to very low and cover tightly. Cook for 20 minutes, or until the rice is just tender and the stock is almost all absorbed.
  5. Add the prawns, scallops and mussels to the rice, and very gently stir through. Cover and cook for a further 3 minutes or until the seafood is heated through. Serve immediately.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
524.69g
100.00g
Energy (kJ)
1844.01kJ
351.45kJ
Protein (g)
37.00g
7.05g
Total fat (g)
2.49g
0.48g
- Saturated fat (g)
0.49g
0.09g
- Polyunsaturated fat (g)
0.61g
0.12g
- Monounsaturated fat (g)
0.35g
0.07g
Cholesterol (mg)
146.97mg
28.01mg
Carbohydrate-available (g)
63.86g
12.17g
CarbohydrateSE (g)
63.51g
12.10g
- Sugars (g)
8.63g
1.65g
Water (g)
351.62g
67.01g
Dietary fibre (g)
5.17g
0.98g
Thiamin (mg)
0.31mg
0.06mg
Riboflavin (mg)
0.21mg
0.04mg
Niacin (mg)
6.31mg
1.20mg
Niacin equivalents (mg)
12.03mg
2.29mg
Vitamin C (mg)
88.39mg
16.85mg
Total folate (ug)
88.07ug
16.79ug
Total vitamin A equivalents (ug)
177.95ug
33.91ug
Retinol (ug)
24.48ug
4.67ug
Beta carotene equivalents (ug)
917.22ug
174.81ug
Sodium (mg)
954.74mg
181.96mg
Potassium (mg)
813.61mg
155.07mg
Magnesium (mg)
135.29mg
25.79mg
Calcium (mg)
187.53mg
35.74mg
Phosphorus (mg)
580.20mg
110.58mg
Iron (mg)
7.70mg
1.47mg
Zinc (mg)
5.11mg
0.97mg

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