White Fish Rice and Red Pepper One Pot Wonder

Red Pepper One Pot Wonder

Red peppers contain 300% of your daily required Vitamin C intake, twice that of green peppers which is interesting to note. Vitamin C is not only a powerful antioxidant but also helps with the absorption of iron especially important for women. They are also a great source of Vitamin B6 which is a natural diuretic to prevent bloating and helps to break down and digest proteins, and form red blood cells.

Healthy Recipe – Red Pepper One Pot Wonder

Ingredients:

• 1 onion diced
• 2 cloves of garlic
• 130g brown rice
• 2 fish stock cubes (makes 1.5-2 litres)
• 1 lemon (zest and juice)
• 1 red pepper
• 1 bunch asparagus
• 140g white fish (eg cod, haddock, halibut, sole, seabass)
• 90g prawns
• 2tbsp low fat crème fraiche OR Philadelphia Light
• 1 cal spray

Method:

1. Spray a wok or pot with 1 cal.
2. Sauté onion and garlic for 2-3 minutes.
3. Add in the rice followed gradually by fish stock.
4. Gradually bring to the boil, then simmer for 15 mins stirring regularly.
5. Add lemon juice and vegetables (chopped).
6. Boil for further 5 minutes.
7. Add fish mix and poach for 15-20 minutes, by this time the brown rice should be cooked through along with your fish and vegetables.
8. Finish by stirring in the creme fraiche or Philadelphia to thicken.