Heart-healthy seafood with tomato rice - watsupptoday.com
Heart-healthy seafood with tomato rice
Posted 30 Nov 2016 01:36 PM

Heart-healthy seafood with tomato rice
500 gmedium green (uncooked) prawns
400 gskinless salmon fillets
2 clovesgarlic, crushed
1 tbspfinely grated lemon rind
2 tspolive 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
400 gcan cherry tomatoes
1/4 cupcoarsely chopped parsley
baby spinach leaves, for serving

Heart-healthy seafood with tomato rice

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.

Share via: WhatsApp or Email

Leave a comment: (Your email will not be published)