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Spiced smoked fish on rice
Serves: 4
Time to make: 20 mins , plus time to make Herby onion rice*
Ingredients
- 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
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 262cal
-
Kilojoules 1100kJ
-
Protein 25.7g
-
Total fat 6g
-
–Saturated fat 1.3g
-
Carbohydrates 66.5g
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–Sugars 9.7g
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Dietary fibre 7.2g
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Sodium 860mg
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Calcium 215mg
-
Iron 5.4mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
