Home Recipe ContentFast Fish Medley

Fast Fish Medley

Published : June 07, 2015

Whip up this healthy seafood meal in less than 15 minutes.

Preparation time: 15 minutes

Cooking time: 17 minutes

Serves: 4


1 cup rice
1 tsp olive oil
1 small onion, chopped
1 clove garlic, crushed
425g can chopped tomatoes with herbs
1 fresh red chilli, seeded and chopped
1/3 cup red or white wine (optional)
1 medium red capsicum, seeded and chopped small
1 cup frozen peas
350g white fish fillets, cut into small pieces
100g scallops or scallop pieces (optional)
1 bunch English spinach, washed, drained and chopped


  • Cook rice following packet directions.  Heat oil in pan and cook onion and garlic until softened. 
  • Add tomatoes, chilli and wine and simmer for 5 minutes. 
  • Stir in cooked rice, capsicum, peas, fish and scallops.  Cover and cook for 5 minutes or until fish and capsicum are cooked. 
  • Stir through spinach until wilted and mixed well with all ingredients.

Flourish Tip:  You can use frozen fish in this recipe.  Prawns may replace the scallops.  Other vegetables may be used, such as green beans, sweet corn and snow peas. 

Recipe and image source: Go for 2&5®

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