Low fat Indian seafood pilau rice recipe
- 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
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.
529kcals and 2.3g fat per serving
Courtesy of Waitrose.com healthy eating recipes.
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