Pea And Seafood Brown Rice Paella With Saffron

Ingredients

1 tbsp olive oil
2 large garlic cloves, finely chopped
1/2 fennel, sliced thinly
1 leek, chopped
1/2 tbsp paprika
4 large tomatoes, skinned and chopped
300g brown rice
A few strands of saffron soaked in 50ml warm water
750 ml vegetable stock
600g mixed fish (eg: squid, haddock, monkfish, hake)
1 courgette, diced
300g frozen garden peas
10 king or tiger prawns
24 mussels
1 tbsp flat leaf parsley
Sea salt and freshly ground black pepper
Lemon wedges to serve

Nutrition

PER SERVING (4) 547 kcalories, 59g protein, 64g carbohydrates, 6g fat, 1g saturated fat, 6g fibre, 6g sugars, 4.64g sodium.

Nutrition - as well as the nutritional value of the Peas this recipe contains: vitamin A and beta carotene, B complex vitamins, vitamin C, vitamin, D, calcium, magnesium, iron, zinc, molybdenum, manganese, selenium, potassium and essential fatty acids. Note Seafood is naturally high in sodium.

Method

Heat the oil in a large frying pan. Add the garlic, fennel and leek and fry gently for 1 minute. Sprinkle in the paprika add the tomatoes and stir well. Add the rice, saffron liquid, stock and bring to the boil. Reduce the heat and simmer gently for about 25 mins until the rice is nearly cooked then add the fish and courgette stirring into the rice and cooking for three minutes then add the peas, prawns, mussels and half of the parsley and a little more stock if necessary. Bubble gently until the liquid has been absorbed and all the fish is cooked. Serve with wedges of lemon and black pepper and garnish with the remaining parsley.

Serves 4