Fast Fish Medley to Satisfy Your Fish Craving

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    May 13, 2017

    Just because it says fast fish medley, it doesn't mean it's short on flavor. This fish dish is served with rice and a lot of vegetables!

    • Prep: 10 mins
    • Cook: 15 mins
    • Yields: 4 Servings


    1 teaspoon olive oil

    1 cup rice

    1 small brown onion

    1 clove garlic

    425g diced tomatoes (canned)

    1 fresh red chili

    0.3333333 cups white or red wine

    1 medium red capsicum

    1 cup frozen peas

    350 white fish fillets

    100g scallops

    1 bunch spinach


    1Cook rice following packet directions.

    2Heat oil in a pan and cook diced onion and chopped garlic until softened. Add tomatoes, finely chopped and deseeded chili, and wine (optional) and simmer for 5 minutes.

    3Stir in cooked rice, chopped capsicum, peas, chopped fish and scallops, cover and cook for 5 minutes or until fish and capsicum are cooked.

    4Stir through chopped spinach until wilted and mixed well with all ingredients.


    Nutrition Facts

    Sodium370 mg
    Protein34 g
    Sugar6.3 g
    Total Fat4.8 g
    Saturated Fat1 g
    Total Carbohydrates43.3 g
    Dietary Fiber6.5 g