Puttanesca With Brown Rice

Ingredients

• 1 tablespoon olive oil
• ½ onion chopped
• 1 tablespoon minced garlic
• 1/2 teaspoon red pepper flakes
• 4 cups chopped ripe plum tomatoes
• 1 cup vegetable stock
• 4 kalamata olives, pitted and sliced
• 4 green olives, pitted and sliced
• 1 1/2 tablespoons capers, rinsed and drained
• 1 can fish (pilchards : rinsed and cleaned)
• 1/4 cup chopped fresh basil
• 1 tablespoon minced fresh parsley
• 3 cups cooked brown rice

Preparation

1. in a large pan, heat the olive oil and add the onions. cook for 2 minutes and add the garlic.
2. add in the red pepper flakes and tomatoes and stir well. pour in the vegetable stock and simmer for 3 minutes.
3. add in the olives and capers and cook further. place the fish gently into the sauce and cook for 4 minutes without stirring.
4. finish with basil and fresh parsley. serve over brown rice.