1 hour
Serves 4
Nutritional information
PER SERVING (4) 547 kcalories, 59g protein, 64g carbohydrates, 6g fat, 1g saturated fat, 6g fibre, 6g sugars, 4.64g sodium.
Nutrition - as well as the nutritional value of the Peas this recipe contains: vitamin A and beta carotene, B complex vitamins, vitamin C, vitamin, D, calcium, magnesium, iron, zinc, molybdenum, manganese, selenium, potassium and essential fatty acids. Note Seafood is naturally high in sodium.
Ingredients
1 tbsp olive oil
2 large garlic cloves, finely chopped
1/2 fennel, sliced thinly
1 leek, chopped
1/2 tbsp paprika
4 large tomatoes, skinned and chopped
300g brown rice
A few strands of saffron soaked in 50ml warm water
750 ml vegetable stock
600g mixed fish (eg: squid, haddock, monkfish, hake)
1 courgette, diced
300g frozen garden peas
10 king or tiger prawns
24 mussels
1 tbsp flat leaf parsley
Sea salt and freshly ground black pepper
Lemon wedges to serve
Method
Heat the oil in a large frying pan. Add the garlic, fennel and leek and fry gently for 1 minute. Sprinkle in the paprika add the tomatoes and stir well. Add the rice, saffron liquid, stock and bring to the boil. Reduce the heat and simmer gently for about 25 mins until the rice is nearly cooked then add the fish and courgette stirring into the rice and cooking for three minutes then add the peas, prawns, mussels and half of the parsley and a little more stock if necessary. Bubble gently until the liquid has been absorbed and all the fish is cooked, season with sea salt and black pepper. Serve with wedges of lemon and black pepper and garnish with the remaining parsley.
Serves 4
Tips
The less water you use when cooking peas, the less vitamin C is lost. Steaming helps to conserve this vitamin.
When boiling frozen peas, add enough water to cover, bring to the boil and then cover and simmer for 3 minutes. To microwave 227 grams (8oz) of frozen peas add 15ml (1 tablespoon) of water, place in a non metallic container and cover. Cook on full power for 4 minutes (750W) or 4 1/2 minutes (650W)