Fast Fish Medley

A great way to incorporate more fish and vegetables into the diet!
4 x
Nutritional Information
Per Serving
  • Energy: 1598 KJ
  • Protein: 34g
  • Total fat: 4.8g
  • Saturated fat: 1g
  • Carbohydrates: 43.3g
  • Sugars: 6.3g
  • DietaryFiber: 6.5g
  • Sodium: 370mg

Ingredients

  • 1 teaspoon olive oil
  • 1 cup rice
  • 1 small brown onion
  • 1 clove garlic
  • 425g diced tomatoes (canned)
  • 1 fresh red chilli
  • 0.3333333 cups white or red wine
  • 1 medium red capsicum
  • 1 cup frozen peas
  • 350 white fish fillets
  • 100g scallops
  • 1 bunch spinach

Method

  1. Cook rice following packet directions.
  2. Heat oil in pan and cook diced onion and chopped garlic until softened. Add tomatoes, finely chopped and deseeded chilli, and wine (optional) and simmer for 5 minutes.
  3. Stir in cooked rice, chopped capsicum, peas, chopped fish and scallops, cover and cook for 5 minutes or until fish and capsicum are cooked.
  4. Stir through chopped spinach until wilted and mixed well with all ingredients.

Credits

Healthy Food Fast © State of Western Australia 2010, reproduced with permission.

Dietitians Note

You can use frozen fish in this recipe.

Prawns may replace the scallops, and other vegetables may be used, such as green beans, sweet corn and snow peas.