Seafood stew
Serves: 4
Time to make: 30 mins
Total cost: $22.00 / $5.50 per serve
(at time of publication)
Ingredients
- 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
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Instructions
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 340cal
-
Kilojoules 1420kJ
-
Protein 18g
-
Total fat 5g
-
–Saturated fat 1g
-
Carbohydrates 55g
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–Sugars 11g
-
Dietary fibre 6g
-
Sodium 280mg
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Calcium 140mg
-
Iron 7mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
