Here at SurreyKitchen we aim to promote healthy eating.  Fish is a highly nutritious food and an excellent source of protein with fewer calories than meat. Rich in omega 3 fatty acids fish is proven to be good for the heart.  Many of us need to include a greater number of portions of fish in our diet, but at the same time fresh fish can be expensive to buy.  This is why I have decided to share my delicious thrifty fish supper recipe with you.

Made with a Lidl’s mixed fish pack costing approximately £2 you don’t have to worry about the wastage that comes with buying whole pieces of fish.

A colourful dish with peppers, chopped tomatoes, chilli, garlic and onion served on a bed of brown rice.  You can’t beat this fish supper for a healthy dinner packed with powerful flavours.

Any leftovers will make the perfect lunch for the following day.  I froze my leftovers to use one week later.

Serves 4

Time: 20-30 minutes

Ingredients

Olive oil

1 mixed fish pack (Lidl’s/Aldi’s/other supermarkets)

1 red onion finely chopped

2 cloves garlic finely chopped

1 small chilli finely chopped

2 fresh bay leaves

1 red pepper chopped

1 yellow/green pepper chopped

1 tin chopped tomatoes

1 tsp tomato puree

Brown rice x 4 people

Preparation Method:

1) Place a saucepan of water on the hob and bring to the boil.  Add the brown rice and simmer on low.

2) Add a glug of oil to a large saucepan and fry onion garlic and chill until soft.

3) Add the chopped peppers, bay leaves and stir together.

4) Pour over tin of chopped tomatoes and add a tsp of tomato puree. Mix together and simmer for ten minutes on a low heat.

5) When the brown rice is almost ready to serve add the mixed fish pack to the tomato sauce and simmer for a further 5-7 minutes.

 

6) Divide the brown rice between four plates and ladle over the delicious fish supper.

 

 

Surrey Kitchen News

 

Baby Alice had her first BBQ ever!  Awesome stuff!

 

I just wanted to let our readers know that my new series of ‘Scared New Mum,’ posts will start this week.  I’m afraid I’ve been delayed by health visitor appointments, friends and relatives visiting baby Alice, baby groups and so on.

Miles says ‘Look how I’ve had to slum it since baby Alice arrived.’

 

Emma, Ross, Alice and Miles xxxxx