Waitrose and Partners
Low-fat seafood pilaf

Low-fat seafood pilaf

This rice pilaf is filled with chunks of butternut squash, king prawns, mussels, squid rings and scallops. The rice is cooked in a rich fish stock giving the dish a deep flavour and is finished off perfectly with a squeeze of lemon and freshly chopped parsley.

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  • Serves4
  • CourseMain meal
  • Prepare10 mins
  • Cook40 mins
  • Total time50 mins

Ingredients

  • 1 small essential Waitrose Butternut Squash, peeled, seeded and cubed
  • 1 tbsp harissa paste
  • 3 tsp olive oil
  • 2 cloves garlic, finely chopped
  • 300g Brown Basmati, Red Camargue & Wild Rice
  • 500ml Cooks’ Ingredients Fish Stock
  • 400g pack frozen Waitrose Fruits de Mer
  • 1 Grated zest and juice of 1 lemon
  • 25g mixed seeds

Method

  1. Preheat the oven to 220ºC, gas mark 7. Toss the squash with the harissa and half the oil and spread in a single layer in a shallow roasting tin. Roast in the oven for 20–25 minutes until browned and cooked through.


  2. Meanwhile, heat 1 tsp of the oil in a heavy-based saucepan and add the garlic. Cook for 30 seconds until golden then add the rice mix and stir to coat in the oil. Add the stock to the pan, bring to the boil, then cover and simmer gently for 20–25 minutes until the rice is tender.

  3. Heat the remaining oil in a large non-stick frying pan and add 
the seafood. Cook over a medium high heat for 7–8 minutes until cooked through then scatter with the lemon zest and juice.

  4. Stir the roasted squash, mixed seeds and the seafood into the rice along with any pan juices and serve scattered with chopped parsley.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

2,213.34kJ/ 529kcals

Fat

10.6g

Saturated Fat

2.3g

Carbohydrates

76.5g

Sugars

12.7g

Fibre

0g

Protein

0g

Salt

1.8g

Rating details

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Overall rating (4/5)

4 out of 5 stars1 rating