Microwave Seafood Paella
Yield: 4 servings
3 Green onions
3/4 c Short-grain rice (such as Valencia,
arborio or pearl)
-OR
Long grain ric e
1 cn Stewed tomatoes (16 oz.)
1 cn Low-salt or regular chicken
broth (14 1/2 oz.)
3/4 ts Dry Thyme
1/4 ts Pepper
1/2 ts Salt (optional)
2/3 c Frozen petite peas (do not thaw)
8 Live blue mussels OR
8 sm Live greenshell mussels
6 oz Raw medium shell-on shrimp
3/4 lb Orange Roughy, cut into 1 inch pieces
Finely slice green onions; reserve
1/4 cup of the green tops for garnish.
In a deep microwaveable casserole bowl
or 8 cup measure, combine onions. rice,
tomatoes and their liquid, broth, thyme,
pepper and salt (dish needs to be twice
the height of these combined ingredients).
Cover dish tightly and microwave on high
(100% power) for 16 minutes, rotating the
dish a quarter turn halfway through cooking.
(if not using a turntable)
Remove the dish from microwave; stir in peas.
Arrange mussels and shrimp alternately around
the edge of dish, sticking mussels upright into
the rice mixture and shrimp head down and tail
toward center (they do not need to be completely
covered with liquid).
Arrange fish pieces in an even layer in
center, on top of the rice mixture.
Cover and microwave on high until most
of the fish has turned opaque throughout
and mussels open, 5 to 8 minutes more.
Mixture will look saucy.
Let stand, covered, about 3 minutes for
fish to finish cooking.
Serve in wide shallow bowls and sprinkle
with reserved green onions over each serving.
Makes 4 servings.
Note: Clams, Scallops and Grouper may
be substituted.
Per serving:
345 Calories,
31 g Protein, 35 g Carbohydrates,
.6 g Saturated Fat, 1 g Monounsaturated Fat,
.8 g Polyunsaturated Fat,
.4 g Omega-3 Fat, 83 mg Cholesterol,
700 mg Sodium.
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