Monkfish and prawn pilau Recipe

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  • Healthy

serves:

4

Cost:

not

Total Time:

00:00

Prep:

00:00

Cooking:

00:55

Nutrition per portion

RDA
Calories 460 kCal 23%

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

  • 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.

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