15 minutes preparation + 17 minutes cooking
13 serves of vegies in this recipe

Fish medley in white bowl presented with garnish and chopsticks.


  • 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


Cook rice following packet directions. Heat oil in pan and cook onion and garlic until softened. Add tomatoes, chilli and wine and simmer for 5 minutes. Stir in cooked rice, capsicum, peas, fish and scallops, cover and cook for 5 minutes or until fish and capsicum are cooked. Stir through spinach until wilted and mixed well with all ingredients.

Serves 4.


You can use frozen fish in this recipe.


Prawns may replace the scallops, and other vegetables may be used, such as green beans, sweet corn and snow peas.

The table below lists the nutritional values present in the recipe for fast fish medley.
Serves in this recipe:
Serve size: 475g
  Quantity per serving Quantity per 100g
Energy 1598.72kj 336.53kj
Protein 33.72g 7.10g
Fat 4.82g 1.01g
- saturated 1.03g 0.22g
Carbohydrate 43.31g 9.12g
- sugars 6.29g 1.32g
Fibre 6.57g 1.38g
Sodium 219.68mg 46.25mg