Try this Low-fat Seafood Pilaf recipe, or contribute your own.
Suggest a better description1 Preheat the oven to 220ºC, gas mark 7. Toss the squash with the harissa and half the oil and spread in a single layer in a shallow roasting tin. Roast in the oven for 20–25 minutes until browned
and cooked through.
2 Meanwhile, heat 1 tsp of the oil in a heavy-based saucepan and add the garlic. Cook for 30 seconds until golden then add the fish mix and stir to coat in the oil. Add the stock to the pan, bring to the boil, then cover and simmer.
4Heat the rice, add to the butternut squash, then scatter with the lemon zest and juice.
5. Add the seafood and mixed seeds.
6 serve scattered with chopped parsley
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (27g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 7 | ||
Calories from Fat: 6 (86%) | ||
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Amt Per Serving | % DV | |
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Total Fat 0.7g | 1 % | |
Saturated Fat 0.4g | 2 % | |
Monounsaturated Fat 0.2g | ||
Polyunsanturated Fat 0g | ||
Cholesterol 1.8mg | 1 % | |
Sodium 5.7mg | 0 % | |
Potassium 3.3mg | 0 % | |
Total Carbohydrate 0.2g | 0 % | |
Dietary Fiber 0g | 0 % | |
Sugars, other 0.2g | ||
Protein 0.1g | 0 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 7
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