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
- 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
- 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.
- 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.
- 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.
- 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
- 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.