Monkfish and prawn pilau
You can use any seafood you like for this one-pan supper. Try chunks of salmon or halibut instead of the monkfish and replace the prawns with fresh scallops
Serves: 4
Takes: approx 55 mins
Cals per portion: 460
15g (1/2oz) butter
30ml (2tbsp) olive oil
1 onion, finely chopped
5ml (1tsp) saffron strands
200ml (7fl oz) dry white wine
300ml (1/2pt) fish stock
225g (8oz) easy-cook basmati rice
350g (12oz) monkfish fillet, cut into chunks
225g (8oz) raw extra-large prawns (thawed if frozen)
100g (4oz) frozen peas
Squeeze of lemon juice
30ml (2tbsp) fresh chopped dill
1. Heat the butter and olive oil in a large deep frying pan. Add the onion and cook for 3-4 mins until softened but not browned.
Meanwhile, soak the saffron strands in 60ml (4tbsp) boiling water for 5 mins then add the wine and stock.
2. Add the rice to the pan and cook for 1 min then stir in the saffron flavoured liquid.
Cover and simmer for 20 mins, stirring occasionally until nearly all the liquid has been absorbed.
3. Add the monkfish, raw prawns and peas to the pan. Cover and cook for a further 10-15 mins until the fish is cooked through and the prawns are pink. Stir the pilau gently every 5 mins and add a little more stock or water if necessary.
4. Season with salt and freshly ground black pepper and add a squeeze of lemon juice. Serve garnished with the fresh chopped dill.
