Name: Heart-healthy seafood with tomato rice
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 4
Ingredients: 500 gram medium green (uncooked) prawns; 400 gram skinless salmon fillets; 2 clove garlic, crushed; 1 tablespoon finely grated lemon rind; 2 teaspoon olive oil; 1 medium (150g) onion, chopped finely; 1 1/4 cup (250g) brown rice; 1 1/2 cup (375ml) salt-reduced chicken or vegetable stock or water; 400 gram can cherry tomatoes; 1/4 cup coarsely chopped parsley; baby spinach leaves, for serving

Heart-healthy seafood with tomato rice

A marriage made in heaven, blending hearty prawns and salmon with tomatoes and a brown rice mixture coated in garlic and onion flavour. Great for a dinner party with friends or a wholesome family meal

Serves 4

Prep

15M

Cook

40M

Total

55M

Ingredients

500 gram medium green (uncooked) prawns

400 gram skinless salmon fillets

2 clove garlic, crushed

1 tablespoon finely grated lemon rind

2 teaspoon olive oil

1 medium (150g) onion, chopped finely

1 1/4 cup (250g) brown rice

1 1/2 cup (375ml) salt-reduced chicken or vegetable stock or water

400 gram can cherry tomatoes

1/4 cup coarsely chopped parsley

baby spinach leaves, for serving

Method

1.Peel and devein prawns, leaving tails intact. Cut salmon into 3cm chunks. Combine seafood, half the garlic and the lemon rind in a medium bowl. Refrigerate until required.

2.Heat oil in a medium frying pan; add onion and remaining garlic, cook, stirring, until onion is soft. Add the rice, stir to coat in onion mixture.

3.Add the stock and undrained tomatoes to the pan, stir until combined. Bring the rice mixture to the boil, cover, simmer over low heat for about 30 minutes or until rice is tender.

4.Place the seafood mixture over the rice mixture. Cook, covered, for a further 5 minutes until seafood is just cooked. Sprinkle with parsley

5.Serve with baby spinach leaves and lemon wedges, if desired.