Ingredients serve 4.

10ml olive oil

1 onion chopped

1 garlic chopped

2 celerey sticks

1 red pepperr seeded and diced

5ml ground coriander

Ground cumin and grund ginger

2.5ml  tablespoon hot chilli powder

2.5ml teasepoon garam marsala

2 tablespoon plain wholewheat flour

300ml fish stock 225gr chopped tomatoes

225ml mushrooms sliced

450ml frozen cooked shelled mixed seafood thawed

175gr frozen corn kennels

225gr fresh mussels

225gr grain brown rice

45ml mixed herbs

Salt and freshly black pepper

Fresh parsley sprigs to garish

Method

1. Heat the oil in a large non stick pan. Add the onion, garlic , celery and red pepper and cook stairing occasionally for 5 minutes . Add the ground spices and cook stairing for 1 minute then add the flour and cook continuing to stir for 1  minute .
2. Gradually stir in the stock and wine then add the tomatoes and mushrooms . Bring to the boil , stairing continously then coover and simmer , stairing occasionally for 20 minutes .
3. Stir in the rest of the seafood corn kennels and mussels and cook stairing occasionally for a further 10-15minutes until hot Descard an unopened mussels.
4. Meanwhile cook the brown rice in a large pan of lightly salty wateror just until tender .
5. Rinse the cooked rice in fresh boiling water and drain through , then toss the rice together with mixed herbs . Season the stew to taste and serve on a bed of herbed rice . Garnished with freshly parsley sprigs and serve immediately .

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