Catalan Mar i Muntanya with Beef, Shrimp, Wilted Chard and Pumpkin-Seed Picada
A Catalan mar i muntanya — "sea and mountain" — pairs strips of seared beef with sweet shrimp in a single pan, simmered briefly into a tomato-and-roasted-pepper sofrito and finished with a coarse picada of pumpkin seeds, garlic, parsley, and sherry vinegar. The two proteins together deliver one of the deepest natural zinc pairings in the Spanish kitchen.
- Prep
- 12 min
- Cook
- 22 min
- Total
- 34 min
- Servings
- 1
Ingredients
- 110gbeef sirloin, sliced thin (raw → ~80g cooked)
- 60gshrimp, peeled and deveined (raw)
- 80gSwiss chard, leaves and stems chopped
- 80groasted red pepper (jarred, drained), sliced
- 60gcrushed tomato (canned)
- 40gonion, finely chopped
- 1.5tbsp (18g)extra virgin olive oil
- 18gpumpkin seeds (raw or unsalted toasted)
- 3cloves (9g)garlic, minced (2 for picada, 1 for sofrito)
- 1tsp (2g)smoked sweet paprika (Pimentón de la Vera)
- 2tsp (10g)sherry vinegar
- 2tbsp (8g)parsley, chopped
- 1tbsp (15g)lemon juice
- 1/4tsp (1.5g)sea salt
- 1/8tspblack pepper
Instructions
- 01
Make the picada: in a small mortar, pound the pumpkin seeds, 2 cloves of garlic, half the parsley, half a teaspoon of paprika, the sherry vinegar, and a pinch of salt into a coarse paste. Loosen with 1 teaspoon of the olive oil. Set aside.
- 02
Pat the beef strips dry, season with salt and pepper. Pat the shrimp dry, season with salt.
- 03
Heat 1/2 tbsp of the olive oil in a heavy skillet over medium heat. Add the chopped onion and the remaining 1 clove of minced garlic. Cook 3 minutes until softened.
- 04
Stir in the rest of the paprika and toast 30 seconds. Add the crushed tomato. Simmer 4 minutes until thickened slightly.
- 05
Add the roasted red pepper strips. Cook 1 minute to warm through. Slide this sofrito to one side of the pan.
- 06
Increase heat to medium-high. Add the remaining 1 tbsp olive oil to the empty side. Sear the beef strips 1.5 minutes per side, just until browned. Push them in with the sofrito.
- 07
Add the shrimp to the pan. Cook 90 seconds per side, until pink and curled.
- 08
Add the chard leaves and stems. Toss into the pan and cook 90 seconds until just wilted.
- 09
Off heat, spoon the picada over the top. Finish with lemon juice and the rest of the parsley.
Nutrition (per serving)
- Calories
- 600kcal
- Protein
- 35g
- Carbs
- 22g
- Fat
- 38g
- Fiber
- 7g
- Selenium
- 40mcg
- Zinc
- 5.5mg
- Iron
- 5.5mg
- B12
- 2.5mcg
- Iodine
- 20mcg
- Sodium
- 760mg