- 50 g olive oil
- 1 red bell pepper
- 1 onion
- 1 zucchini
- 300 g arborio rice
- 2 clove(s) of garlic
- 1/2 teaspoon(s) chili flakes
- 50 g white wine
- 600 g water
- 1/2 kilo gilthead seabream, scaled and gutted
- 1 kilo mussels, in shell, deshelled
- 1/2 kilo shrimps, Νο1
- 1 lemon
- 150 g cherry tomatoes
- 1/3 bunch parsley, finely chopped
- 5-6 basil leaves, finely chopped
Gluten Free Diet
Excludes foods containing gluten, such as wheat, barley, rye and their by-products.
Dairy Free Diet
Excludes foods such as milk, yoghurt, cheese and their by-products.
Egg Free Diet
It is usually followed when someone is allergic to this food.
Nuts Free Diet
It is usually followed when someone is allergic to nuts.
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- Preheat oven over 200ο C (390* F) Set to Fan.
- Place a pan over medium to high heat and add the olive oil.
- Add the pepper, onion, finely chopped zucchini, salt and pepper and cook for 2-3 minutes.
- Increase heat, add rice and mix.
- Add finely chopped garlic and chili flakes. When the garlic is cooked (1 minute), add wine. Allow wine to evaporate and then add water.
- Mix all the ingredients. When they come to a boil, transfer to a round baking pan (35 cm diameter) placing the fish in the center.
- Place round baking pan covered with aluminium foil in the oven for 10 minutes.
- Remove baking pan, remove tin foil, add mussels, shrimps, sliced lemon and cherry tomatoes (cut in half) around the fish. Cover, place in the oven and bake for 10 minutes.
- Remove baking pan from oven and set it aside for 5 minutes (don’t remove cover).
- Serve with finely chopped parsley and basil.
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.
*To calculate nutritional table data, we use software by