Low Fat Stuffed peppers recipe
information
Preparation time: 25 minutes,
Cooking time: 1 1/4 hours,
Oven temperature: 180°C, 350°F, gas 4,
Calories: 303 per portion
ingredients
500 g (1 1/4 lb) cod fillets
bouquet garni
1/2 onion
salt and pepper
1 tablespoon sunflower oil
1 onion, chopped
2 celery sticks, chopped
100 g (4 oz) brown rice
1 x 225 g (8 oz) can tomatoes
1 bay leaf
1 teaspoon chopped marjoram
100 g (4 oz) peeled cooked prawns
4 tablespoons frozen sweetcorn
4 green peppers
whole cooked prawns
bouquet garni
1/2 onion
salt and pepper
1 tablespoon sunflower oil
1 onion, chopped
2 celery sticks, chopped
100 g (4 oz) brown rice
1 x 225 g (8 oz) can tomatoes
1 bay leaf
1 teaspoon chopped marjoram
100 g (4 oz) peeled cooked prawns
4 tablespoons frozen sweetcorn
4 green peppers
whole cooked prawns
method
To prepare the peppers, remove the tops and reserve. Remove the cores and seeds. Blanch in boiling water 2 minutes, drain and plunge into cold water. Drain well.
1. Put the fish in a pan with 300 ml (1/2 pint) boiling water, bouquet garni, onion, and seasoning. Cover and simmer for 10 - 15 minutes. Remove with a slotted spoon, remove any skin and bones and flake into chunks.
2. Heat the oil in a frying pan, add the onion and celery and fry for 2 minutes. Add the rice and fry for 3 minutes.
3. Stir in the tomatoes, their juice, bay leaf, marjoram, and seasoning to taste. Add 150 ml (1/4 pint) cold water, bring to the boil, cover and simmer for 40 minutes, until the rice is tender and the liquid absorbed.
4. Remove from the heat. Stir in the fish, prawns and sweetcorn.
5. Divide the rice and fish mixture between the peppers. Arrange in an ovenproof dish and replace the reserved tops.
6. Cook in the oven for 15 minutes. Garnish with the prawns.
1. Put the fish in a pan with 300 ml (1/2 pint) boiling water, bouquet garni, onion, and seasoning. Cover and simmer for 10 - 15 minutes. Remove with a slotted spoon, remove any skin and bones and flake into chunks.
2. Heat the oil in a frying pan, add the onion and celery and fry for 2 minutes. Add the rice and fry for 3 minutes.
3. Stir in the tomatoes, their juice, bay leaf, marjoram, and seasoning to taste. Add 150 ml (1/4 pint) cold water, bring to the boil, cover and simmer for 40 minutes, until the rice is tender and the liquid absorbed.
4. Remove from the heat. Stir in the fish, prawns and sweetcorn.
5. Divide the rice and fish mixture between the peppers. Arrange in an ovenproof dish and replace the reserved tops.
6. Cook in the oven for 15 minutes. Garnish with the prawns.
serving amount
serves 4
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