Seafood stew

Author: Liz Macri - Recipe Writer & Editor

Photographer: Mark O'Meara

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Serves: 4

Time to make: 30 mins

Ingredients

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2 medium onions, thinly sliced
2 medium red capsicums, sliced
2 teaspoons smoked paprika
400g can chopped tomatoes with basil and garlic
500g seafood marinara mix
2 x 250g pouches SunRice 90 seconds brown rice

Instructions

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1 Heat 1 tablespoon olive oil in a large saucepan over medium-high heat. Add onions and capsicums and cook, stirring, until soft. Add paprika and cook, stirring, until fragrant.

2 Add tomatoes to saucepan with ½ cup water. Bring to the boil. Reduce heat to low and simmer for 7-10 minutes, or until sauce thickens slightly.

3 Add seafood to sauce, cover pan and cook for 5 minutes, or until seafood is cooked through.

4 Serve seafood stew with rice, cooked according to packet instructions.

Variations

Swap the onion for a large fennel bulb, if preferred.
Make it gluten free: Check paprika and flavoured tomatoes are gluten free.

Nutrition Info (per serve)

Calories 340 cal

Kilojoules 1420 kJ

Protein 18 g

Total fat 5 g

Saturated fat 1 g

Carbohydrates 55 g

Sugar 11 g

Dietary fibre 6 g

Sodium 280 mg

Calcium 140 mg

Iron 7 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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