Chicken and seafood paella

This is a really great variation on the traditional Spanish paella. It contains the obligatory prawns, calamari and fish in a rice base, plus there are a great deal of vegetables make it even more wholesome.

This is a great recipe for the family, but it can be easily served at a dinner party. It can be prepared earlier and reheated prior to the guests arriving. It’s a bit high in sodium, due to the prawns, so should be eaten on occasion as part of a healthy diet.

Nutrition rundown

• High-protein meal delivering over 60 grams per serve from a combination of chicken, prawns, calamari and white fish.
• Provides complete amino acid coverage, supporting muscle repair, immune health and satiety.
• Moderate total fat level, with the majority coming from naturally occurring unsaturated fats in seafood and lean chicken.
• Low saturated fat relative to total calories due to skinless poultry and lean white fish.
• Contains natural marine omega-3 fatty acids, supporting cardiovascular and brain health.
• Moderate cholesterol level primarily from prawns and calamari, balanced by low saturated fat content.
• Carbohydrates are mainly complex starches from arborio rice, providing steady energy release.
• Nearly 7 grams of dietary fibre per serve from peas, vegetables and rice, supporting gut health and blood sugar regulation.
• Naturally occurring sugars from tomatoes, peas and onion only with no added sugars.
• Sodium level is moderate and largely naturally occurring from seafood and chicken, especially with low-salt homemade stock.
• Rich in selenium from seafood, supporting thyroid function and antioxidant defence.
• Strong source of vitamin B12 from fish and prawns, important for nerve function and red blood cell formation.
• Good source of niacin (vitamin B3) from chicken, assisting energy metabolism.
• Provides iron from chicken and seafood, supporting oxygen transport in the blood.
• Contains zinc from seafood, important for immune and reproductive health.
• Tomatoes contribute lycopene, a powerful antioxidant linked to heart health.
• Capsicum and parsley add vitamin C, enhancing iron absorption from the meal.
• Peas provide plant-based phytonutrients and additional fibre.
• Saffron and paprika contribute antioxidant compounds and anti-inflammatory properties.
• Balanced macronutrient profile at approximately 48% carbohydrates, 32% protein and 20% fat.
• Naturally gluten-free when prepared with pure rice and whole ingredients.
• Whole-food based meal with minimal processed components.

Ingredients

• 300g organic skinless chicken thighs
• 100g uncooked (green) prawns peeled
• 1 1/2 cups arborio (short grain) rice
• 150g cooked calamari, cut into 2cm thick pieces
• 300g fish fillets (choose any white fish)
• 4 tomatoes, coarsely chopped
• 1 medium red (Spanish) onion, finely chopped
• 1 green pepper, sliced into 3cm pieces
• 750ml (3 cups) chicken stock
• 2 large cloves garlic, crushed
• 1 Tspn saffron
• 1 Tspn sweet paprika
• 150g peas
• 1/2 cup flat leaf parsley
• Salt and pepper to taste
• Lemon wedges

Method

1. Add the olive oil to a large pan over medium heat.
2. Cut each chicken thighs into 2-3 pieces and fry in the oil until both sides are golden brown.
3. Remove the chicken from the pan and place on absorbent paper to absorb excess oil. Set aside and keep warm.
4. In the same pan, saute the onions, garlic and pepper for about 3-5 minutes, or until the onions are soft and light golden in colour.
5. Stir in the rice and cook for about 5 minutes, until the rice becomes translucent in colour.
6. Add the tomatoes, peas, saffron, sweet paprika and 1/3 (one cup) of the chicken stock, ensure that it is over medium-high heat.
7. Bring the mixture to the boil, stirring it to make sure it does not stick to the pan.
8. Return the chicken pieces to the pan and continue to simmer for a few minutes.
9. When the liquid has been absorbed, add another 1/3 (one cup) of the chicken stock and cook for a few minutes.
10. When the stock has again been absorbed, add the last of the chicken stock.
11. Add the peas, prawns, calamari and fish on top and cook, covered until the rice and seafood are cooked and liquid has been absorbed.
12. Sprinkle paella with the parsley leaves and season with pepper.
13. Serve the paella in a large serving platter (ensure that most of the prawns and other seafood stay on top).
14. Serve with lemon wedges.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.