Title: Seafood Pilaf
Categories: Seafood Diet Entree Vegetable
Yield: 4 Servings

2	ts	(10ml) olive oil
1 1/4	c	(250g/9oz) long grain rice
1	ts	(5ml) ground turmeric
1		Red pepper, seeded & diced
1	sm	Onion, finely chopped
2	md	Courgettes, sliced
2	c	(150g/5oz) button mushrooms, halved
1 1/2	c	(350ml/12 fl oz) fish or chicken stock
2/3	c	(150ml/1¬ pint) orange juice
350	g	(12oz) white fish fillets
12		Fresh mussels in the shell or cooked shelled mussels
		Salt & ground black pepper
1		Orange, grated rind of

*This all-in-one-pan main course is a satisfying meal for any day of the week. For a special meal, substitute dry white wine for the orange juice* Heat the oil in a large, non-stick pan and fry the rice and turmeric over a low heat for about 1 min.

Add the pepper, onion, courgettes, and mushrooms. Stir in the stock and orange juice. Bring to the boil.

Reduce the heat and add the fish. Cover and simmer gently for about 15 mins, until the rice is tender and the liquid absorbed. Stir in the mussels and heat thoroughly. Adjust the seasoning, sprinkle with orange rind and serve hot.

Nutrition Notes: Per portion: Energy - 370Kcals/1555kJ Fat - 3.84g Saturated fat - 0.64g Cholesterol - 61.25mg Fibre - 2.08g

From: "The Low Fat, Low Cholesterol Cookbook" - by Christine France

Posted by : Sue Rykmans.

previous

next