Haddock and rice
Skill level: Easy peasy
Costs: Cheap as chips
Our haddock and rice is a spicy weeknight treat full of goodness. This haddock and rice dish is a delicious and filling way to get one of your five a day and all of the goodness from some lovely fish. Rich in omega fatty acids and protein, this is the perfect quick meal to excite your family and to make sure you're not cooking for hours on end. This haddock and rice meal is a lovely pescetarian meal with an enhanced flavour from the smokiness of the haddock
- 2tbsp sunflower oil
- 2 large onions, sliced
- 2tsp mild curry powder
- 2 cloves of garlic, crushed
- 225g basmati rice
- 1 green chilli, deseeded and finely chopped
- 75g red lentils
- 600ml vegetable stock
- 400g smoked haddock, cut into 4 equal portions
- 100g frozen peas
- 1tbsp freshly chopped coriander
To deseed the chilli, why not cut it in half length ways and then use a teaspoon to scrape out all the seeds quickly. Youíre fingers wonít get as spicy and itís a mess free solution.
- Heat the oil in a deep pan to a medium heat, add the sliced onion and fry for 5 mins, or until tender and translucent. Add the curry powder and garlic and cook for 1 min to bring out all of the aromatic flavours of the curry powder.
- Rinse the rice in cold water. Put in the rice, finely chopped chilli, lentils and vegetable stock and give it a good stir. Season, bring to the boil and simmer for 10 minutes (add 3tbsp more water, if needed).
- Put the fish on top of the rice, cover with a lid and cook for another 10 minutes. Add the frozen peas and cook for a further 5 minutes until the rice is tender and the fish flakes easily.
Nutritional information per portion
- Calories 471(kcal)
- Fat 7.0g
- Saturates 1.0g
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.