Fast Fish Medley

Serves: 4
Preparation Time: 15 minutes
Cook Time: +17 minutes
13 serves of vegies in this recipe!

Ingredients

• 1 cup rice
• 1 teaspoon olive oil
• 1 small onion, chopped
• 1 clove garlic, crushed
• 425g can chopped tomatoes with herbs
• 1 fresh red chilli, seeded and chopped
• 1/3 cup red or white wine (optional)
• 1 medium red capsicum, seeded and chopped small
• 1 cup frozen peas
• 350g white fish fillets, cut into small pieces
• 100g scallops or scallop pieces (optional)
• 1 bunch English spinach, washed, drained and chopped

Method

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

Hint

You can use frozen fish in this recipe.

Variation

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

Recipe courtesy of Healthy Food Fast, State of Western Australia, 2006, for more information visit www.gofor2and5.com.au