340g (12oz) Kipper Fillets (fresh or defrosted, skinned and cut into 2.5cm (1") slices
1 x 15ml spoon (1 tblsp) sunflower oil
1 large onion
1 red pepper, diced
1 yellow pepper, diced
225g (8oz) long grain rice
2 x 15ml spoon (2tblsp) tomato puree
300ml (1/2 pint) fish or vegetable stock
1 x 15ml (1 tblsp) chopped chives to garnish

Heat the oil in a large frying pan. Add garlic and onion and cook gently for a few minutes. Add the peppers and rice and continue cooking for a further 2-3 minutes, stirring all the time. Stir in the tomatoe puree and stock, bring to the boil and simmer gently until the rice is almost cooked and most of the liquid absorbed. Add the Kippers and cook about 4 minutes or until the rice is completely cooked and all the liquid is absorbed. Garnish with chives and serve with hot crusty bread and a crisp green salad.
Serves 3-4
Nutritional Values per Portion: (approx. 611 Kilocalories, 37-28g Protein, 21-16g Fat, 72-54g Carbohydrate, 3.2g Fibre