Fast Fish Medley - Healthier. Happier.

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Fast Fish Medley
  • 1 cup white rice
  • 1 teaspoon olive oil
  • small onion, chopped
  • clove garlic, crushed
  • 425g can chopped tomatoes with herbs
  • 1 small 1fresh 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
  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.

Tip: You can use frozen fish in this recipe.

Alternatives

  • Prawns may replace the scallops, and other vegetables may be used, such as green beans, sweet corn and snow peas.
  • Choose different varieties of rice, including brown.

Storage Suggestions

Can be stored in refrigerator for up to 3 days. May be frozen for up to 3 months.

Equipment List

  • Chopping board
  • Large knife
  • Large non-stick fry pan with lid
  • Saucepan

 

Acknowledgements

Queensland health acknowledges the development of the Healthy Food Fast cookbook by the Department of Health Western Australia. www.gofor2and5.com.au. Recipes from Healthy Food Fast © State of Western Australia 2011, reproduced with permission.

Nutrition Information


512g Quantity per serving Quantity per 100g
Energy 1672kJ 327kJ
Protein 38g 5.5g
Fat, total 3.6g 0.7g
— Saturated 0.6g 0.1g
Carbohydrate 54.1g 10.2g
— Sugars 9.6g 1.9g
Fibre 10.4g 2.0g
Sodium 110.9mg 21.7mg
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