Mediterranean Eye-Healthy Fish "Paella"

Mediterranean Eye-Healthy Fish "Paella"

This delightful Spanish fish paella is packed with Mediterranean ingredients that not only offer a scrumptious taste, but also provide essential nutrients to help slow the progression of macular degeneration. Share this delightful meal with your friends and family and enjoy the benefits of a healthy, vibrant dish!

Ingredients and Nutritional Benefits:

  • 1 lb white fish fillets (such as cod or halibut), cut into 1-inch pieces (454 calories) Rich in Omega-3 fatty acids, essential for reducing inflammation and promoting eye health.
  • 1/2 lb fresh or frozen shrimp, peeled and deveined (224 calories) High in Omega-3 fatty acids and antioxidants, supporting eye health and reducing inflammation.
  • 1 cup of quick-cook (parboiled) brown rice (432 calories) Contains vitamin E, zinc, and niacin, which can help protect the eyes from age-related issues.
  • 1 medium onion, chopped (46 calories) Packed with quercetin, a powerful antioxidant that helps protect the eyes.
  • 1 red/orange/or yellow bell pepper, chopped (51 calories) High in vitamins C and A, supporting the health of blood vessels and reducing the risk of macular degeneration.
  • 2 cloves garlic, minced (9 calories) Contains sulfur compounds that can help protect the lens of the eye.
  • 1/4 cup chopped fresh parsley (5 calories) Rich in vitamin C and lutein, which help maintain eye health.
  • 1/4 teaspoon saffron threads (1 calorie) Contains antioxidant properties, promoting eye health and reducing oxidative stress.
  • 2 cups of low-sodium vegetable broth (30 calories) Provides essential nutrients and hydration for eye health.
  • 2 cups chopped tomatoes (64 calories) High in lycopene and vitamin C, which help protect against macular degeneration.
  • 1 cup frozen peas (117 calories) Rich in lutein and zeaxanthin, vital nutrients for eye health.
  • 2 tablespoons extra-virgin olive oil (240 calories) Healthy fats that support eye health and reduce inflammation. Salt and pepper, to taste
  • 1 lemon, cut into wedges (16 calories) A source of vitamin C, which supports collagen production in the eyes.

Total Calories: 1,689 (422 calories per person for a family of 4)


  1. In a large skillet or paella pan, heat the olive oil over medium heat. Add the onion, bell pepper, and garlic, and sauté until the vegetables are softened, about 5 minutes.
  2. Stir in the brown rice, tomatoes, saffron, and vegetable broth. Bring to a boil, then reduce the heat to low and simmer for 15 minutes, covered.
  3. Add the fish fillets. Cook for another 5 minutes, and then add shrimp and peas to the pan and cook another 5 minutes until  shrimp are cooked through and the rice has absorbed the broth.
  4. Season with salt and pepper to taste. Garnish with the chopped parsley and lemon wedges.
  5. Serve warm, and enjoy this delicious, eye-healthy Spanish meal with your loved ones!
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