Healthy Indian seafood pilau rice recipe with spicy harissa

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Get a boost of Omega 3 fatty acids with this delicious week night meal that beats a greasy takeaway.

Low fat Indian seafood pilau rice recipe - Indian recipes - evening bag - handbag.com

© Waitrose

This tasty Indian rice recipe is full of nutritious ingredients and is amazingly low in fat. Serve it on its own or as a side-dish for a king prawn curry recipe.

Low fat Indian seafood pilau rice recipe


Serves: 4

INGREDIENTS

  • 1 small 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 fish stock
  • 400g pack frozen fruits de mer (seafood mix)
  • Grated zest and juice of 1 lemon
  • 25g mixed seeds
  • Chopped fresh parsley, to serve

METHOD

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.


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.

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.

Stir the roasted squash, mixed seeds and the seafood into the rice along with any pan juices and serve scattered with chopped parsley.


PREP TIME

10 mins

COOK TIME

40 mins

NUTRITION INFORMATION

529kcals and 2.3g fat per serving

Courtesy of Waitrose.com healthy eating recipes.

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