Save to your scrapbook
Low-fat seafood pilaf
This will be saved to your scrapbook
You can also add it to one of your existing cookbooks
Low-fat seafood pilaf
- Preparation time: 10
- Cooking time: 35 minutes to 40 minutes
-
Total time:
45 minutes
to 50 minutes
Serves: 4
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
Grated zest and juice of 1 lemon
25g Mixed Seeds
Chopped fresh parsley, to serve
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.
Comments
Nutritional Info
Typical values per serving:
| Energy |
2213.336kJ 529kcals |
|---|---|
| Fat | 10.6g |
| Saturated Fat | 2.3g |
| Carbohydrate | 76.5g |
| Sugars | 12.7g |
| Salt | 1.8g |
Average user rating