Spiced smoked fish on rice

Author: Jennie Milsom

Photographer: Joanna Wickham

Serves: 4

Time to make: 20 mins , plus time to make Herby onion rice*

Ingredients

More weights & measures

1 cup skim milk

1 teaspoon curry powder

2 medium smoked fish fillets (280g total), skinned (I used kippered hoki)

1 ½ cups cooked brown rice

2 cups frozen peas, defrosted

1 large handful flat-leaf parsley, chopped

1 lemon, quartered

3 cups no added salt vegetable stock

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Instructions

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1 Bring milk to a simmer in a large saucepan with curry powder. Add fish and simmer for 5 minutes until cooked.

2 Flake up fish in pan with a fork, then add Herby onion rice*. Mix well and heat for 5 minutes or until rice is heated through.

3 Add peas and cook for 2 minutes. Stir through parsley, then divide among 4 bowls. Serve with lemon wedges to squeeze over.

Variations

This recipe works well with prawns or salmon too; just poach them in the milk as for the fish.
For something more substantial, serve with a poached egg.

Nutrition Info (per serve)

Calories 262 cal

Kilojoules 1100 kJ

Protein 25.7 g

Total fat 6 g

Saturated fat 1.3 g

Carbohydrates 66.5 g

Sugar 9.7 g

Dietary fibre 7.2 g

Sodium 860 mg

Calcium 215 mg

Iron 5.4 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.