Seafood stew

Author: Liz Macri - Recipe Writer & Editor

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Serves: 4

Time to make: 30 mins

Ingredients

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2 medium onions, thinly sliced
2 medium red capsicums, sliced
2 teaspoons smoked paprika
400g can chopped tomatoes with basil and garlic
500g seafood marinara mix
2 x 250g pouches SunRice 90 seconds brown rice

Instructions

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1 Heat 1 tablespoon olive oil in a large saucepan over medium-high heat. Add onions and capsicums and cook, stirring, until soft. Add paprika and cook, stirring, until fragrant.

2 Add tomatoes to saucepan with ½ cup water. Bring to the boil. Reduce heat to low and simmer for 7-10 minutes, or until sauce thickens slightly.

3 Add seafood to sauce, cover pan and cook for 5 minutes, or until seafood is cooked through.

4 Serve seafood stew with rice, cooked according to packet instructions.

Variations

Swap the onion for a large fennel bulb, if preferred.
Make it gluten free: Check paprika and flavoured tomatoes are gluten free.

Nutrition Info (per serve)

Calories 340cal

Kilojoules 1420kJ

Protein 18g

Total fat 5g

–Saturated fat 1g

Carbohydrates 55g

–Sugars 11g

Dietary fibre 6g

Sodium 280mg

Calcium 140mg

Iron 7mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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