Smoky sardine stuffed peppers

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Smoky sardine stuffed peppers

Get hooked on fish with this super stuffed red pepper recipe

30 minutes

Serves 2

Sarah Drabble

Recipe by: Sarah Drabble | Healthy You Editor

Did you know that regularly eating fish is linked with a lower risk of bowel cancer? Net one of your recommended 2 portions of fish each week with this tasty recipe.

Sarah Drabble

Recipe by: Sarah Drabble | Healthy You Editor

Did you know that regularly eating fish is linked with a lower risk of bowel cancer? Net one of your recommended 2 portions of fish each week with this tasty recipe.

Ingredients

  • 1 red pepper, deseeded, cut in half lengthways
  • 120g dried brown rice
  • 1 teaspoon vegetable oil
  • ½ onion, finely chopped
  • 1 clove garlic, finely chopped
  • ½ teaspoon smoked paprika
  • 1 x 227g tin chopped tomatoes
  • 100ml reduced-salt vegetable stock
  • ½ teaspoon dried oregano
  • Freshly ground black pepper
  • 1 x 120g tin sardines in spring water, drained (choose boneless if preferred)

CALORIES: 379

FAT: 8.5g

5 A DAY: 2.5

SALT: 0.5g

Method

  1. Preheat the oven to 200ºC/Fan 180ºC.
  2. Place the pepper halves on a non-stick baking tray and roast for about 10 minutes, until soft. Remove from the oven and set aside until needed.
  3. Bring a large pan of water to the boil and add the rice. When the water has come back to the boil, reduce the temperature so it’s gently simmering and cook for about 25 minutes, until the rice is cooked but still has a bite, or as instructed on the packaging.
  4. While the rice cooks, warm the oil in a saucepan over a medium heat. Cook the onion until it starts to soften, then add the garlic and paprika, stir and cook for a further 1–2 minutes.
  5. Stir in the tomatoes, stock, oregano and black pepper to taste. Bring to the boil, then reduce the heat and leave to simmer for 10 minutes.
  6. Add the sardines and stir, breaking up the fish. Cook for a further 3–4 minutes, until heated through.
  7. Drain the rice, and add to the sardine and tomato mixture. Mix thoroughly and spoon half the mixture into each pepper half. Serve on its own or with a green salad.


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