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Fish & Rice Stew
Nb persons: 1
Yield: 365 cals
Source: Tesco Diets
|½ tsp||olive oil|
|1 oz||brown rice|
|1 small tin||canned tomatoes|
|1 pinch||dried oregano|
|1 pinch||dried parsley|
|½||fish stock cube|
|4 oz||white fish|
|¾ oz||mixed nuts & raisins|
1. Cook the rice first.
2. Heat the oil in a non-stick pan and cook the finely chopped onion, sliced celery and crushed garlic over a low heat to soften.
3. Stir in the rice and then add all of the remaining ingredients except the fish. Add enough stock to just cover, bring to a boil and simmer for 25 minutes.
4. After this time, add the fish, cut into bite-sized chunks and cook for a further 10-15 minutes, until the rice is tender and the fish is opaque.
5. While cooking, stir this dish occasionally and add a little extra water or stock as necessary.
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