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Monkfish and prawn pilau

(30 ratings)

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Monkfish and prawn Pilau
Monkfish and prawn Pilau
  • Serves: 4

  • Cooking time:

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

Ingredients

  • 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

Method

  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.
  2. Meanwhile, soak the saffron strands in 60ml (4tbsp) boiling water for 5 mins then add the wine and stock.
  3. Add the rice to the pan and cook for 1 min then stir in the saffron flavoured liquid.
  4. Cover and simmer for 20 mins, stirring occasionally until nearly all the liquid has been absorbed.
  5. 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.
  6. Season with salt and freshly ground black pepper and add a squeeze of lemon juice. Serve garnished with the fresh chopped dill.

Nutritional information per portion

  • Low
  • Med
  • High
  • Calories 460(kcal)

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

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  • 3
(30 ratings)

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