Low-fat seafood pilaf

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.