Heart-healthy seafood with tomato rice
PHOTOGRAPHY BY JOHN PAUL URIZAR STYLING BY DEBBIE KALOPER
Serving size: Serves 4
Cooking time: Less than 60 minutes
Special options: Heart friendlyCourse: MainFavourite flavours: Seafood
Heart-healthy seafood with tomato rice
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
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.
Avoid using:
- Personal attacks
- Irrelevant comments
- HTML tags
- Personal information
- Offensive language
- Text in ALL CAPITAL LETTERS
See full comment guidelines
Thank you for sharing your opinions with other users of ninemsn. People will
find your comments more helpful if you include relevant information and avoid some
common pitfalls.
Please note: All reviews and comments submitted are subject to moderation, ninemsn
reserves the right to alter and / or remove any content that does not comply with
usage guidelines.
What to include in your comment:
- A title that briefly summarises the opinion expressed in the comment.
- Additional comments adding more detail.
- Comparisons to other similar products, if this is relevant.
- To create a new paragraph, press the Enter key twice.
What not to include:
- Information that will quickly go out of date.
- Comments on other comments or commenters.
- Language that other users may find offensive.
- comments of one sentence or less. Provide information to support your opinion.
- Personal information like your email address or telephone number.
- HTML coding. Tags like <b> or <i> will not be recognised.
Home