Heart-healthy seafood with tomato rice

AWW
Cooking time
Less than 60 minutes
Healthy options
Healthy
Serves
4
Type
Seafood
3 stars - based on 2 reviews
Heart-healthy seafood with tomato rice
PHOTOGRAPHY BY JOHN PAUL URIZAR STYLING BY DEBBIE KALOPER

Ingredients

  • 500g medium green (uncooked) prawns
  • 400g skinless salmon fillets
  • 2 cloves garlic, crushed
  • 1 tablespoon finely grated lemon rind
  • 2 teaspoons olive oil
  • 1 medium (150g) onion, chopped finely
  • 1 1/4 cups (250g) brown rice
  • 1 1/2 cups (375ml) salt-reduced chicken or vegetable stock or water
  • 400g can cherry tomatoes
  • 1/4 cup coarsely chopped parsley
  • baby spinach leaves, for serving

Preparation method

1. Peel and devein prawns, leaving tails intact. Cut salmon into 3cm chunks. Combine seafood, half the garlic and the lemon rind in a medium bowl. Refrigerate until required.
2. Heat oil in a medium frying pan; add onion and remaining garlic, cook, stirring, until onion is soft. Add the rice, stir to coat in onion mixture.
3. Add the stock and undrained tomatoes to the pan, stir until combined. Bring the rice mixture to the boil, cover, simmer over low heat for about 30 minutes or until rice is tender.
4. Place the seafood mixture over the rice mixture. Cook, covered, for a further 5 minutes until seafood is just cooked. Sprinkle with parsley.
5. Serve with baby spinach leaves and lemon wedges, if desired.

Not suitable to freeze. Suitable to microwave.

More inspiration

Australian dieticians reject paleo diet as 'suspicious, impractical'Australian dieticians reject paleo diet as 'suspicious, impractical'While "paleo" remains a bit of a buzzword in foodie culture, the Dietitians Association of Australia has joined the ranks of professionals opposed to the diet saying the scientific evidence doesn't... Kris Jenner set to release her own kookbook... er, cookbookKris Jenner set to release her own kookbook... er, cookbookThe list of Kardashian tie-in merchandise has grown even longer with news that celebrity momager Kris Jenner is releasing her very own recipe collection. Simple healthy winter eating tipsSimple healthy winter eating tipsWinter can be an easy time to gain weight with tracksuits and baggy jumpers hiding extra kilos gained over the colder months. But after a few months the sun will shine again and reality will hit, so...
advertisement
Get great recipes on your mobile wherever you are.