Healthy living

Fast fish medley

Fish medley
Fast fish medley

Preparation time: 15 minutes

Cooking time: 17 minutes

Serves: 4


  • 1 cup rice
  • 1 teaspoon 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


1. Cook rice following packet directions.

2. Heat oil in pan and cook onion and garlic until softened. Add tomatoes, chilli and wine and simmer for 5 minutes.

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

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


  • Prawns may replace the scallops, and other vegetables may be used, such as green beans, sweet corn and snow peas.
  • 13 serves of vegetables in this recipe.

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