puttanesca with brown rice

Serves: 4

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

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