Low-calorie cooking spray
1 onion, finely chopped
1 small fennel bulb, trimmed and very finely chopped
1 carrot, peeled and diced
200g courgettes, diced
2 garlic cloves, finely chopped
300g dried risotto rice
1 litre hot vegetable, fish or chicken stock
1 tomato, deseeded and diced
150g fresh or frozen peas
2 x 225g packs cooked seafood selection (such as prawns, mussels, squid)
4 tbsp roughly chopped fresh dill, reserving some to serve
Lemon wedges, to serve
1 Spray a lidded, non-stick frying pan with low-calorie cooking spray and place over a medium heat. Add the onion, fennel, carrot, courgettes and garlic and stir-fry for 8-10 minutes until softened. Add the rice and stock and bring to the boil. Season, stir and reduce the heat to medium-low. Cover and cook for 15-20 minutes, or until the rice is almost tender.
2 Uncover, stir in the tomato, peas and seafood and cook for 3-4 minutes, or until the seafood is piping hot. Stir through the dill and season to taste. Serve scattered with the reserved dill and with lemon wedges for squeezing over.