Zesty lentil & haddock pilaf
This delicious, healthy dish is easily doubled to feed a crowd
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 4 mins
Cook 16 mins
Gluten-free, Dairy-free
- Cook the rice in boiling water until just tender, then drain. Meanwhile, fry the onions in the oil in a large non-stick frying pan over a medium heat for 10-12 mins until golden. Bring some water to the boil in a shallow pan. Add the haddock fillets, poach for 4 mins until the fish is just cooked, then drain and break into large flakes. Spoon half the onions onto a plate, then set aside.
- Stir the drained rice and lentils into the onion pan, then fold through the fish, lemon zest and parsley to heat through. Serve topped with the reserved onions and a handful of almonds, with the lemon wedges on the side for squeezing over.
Making it different: Creamy haddock pasta
Fry the onions in oil until translucent and soft. Add 100ml double cream, then simmer until slightly thickened. Toss in the poached haddock, parsley, lemon zest and 200g cooked linguine, then season to taste.
468 kcalories, protein 27g, carbohydrate 70g, fat 11 g, saturated fat 1g, fibre 7g, sugar 6g, salt 1.39 g
Recipe from Good Food magazine, September 2009.
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http://www.bbcgoodfood.com/recipes/12216/
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Ingredients
- 250g easy-cook basmati rice
- 3 red onions , finely sliced
- 2 tbsp olive oil
- 140g smoked haddock fillet
- 140g haddock fillet
- 250g pack ready-cooked Puy lentils
- zest 1 lemon (then cut the lemon into wedges)
- large bunch flat-leaf parsley , roughly chopped
- 25g toasted flaked almonds
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 4 mins
Cook 16 mins
Gluten-free, Dairy-free
Ingredients
- 250g easy-cook basmati rice
- 3 red onions , finely sliced
- 2 tbsp olive oil
- 140g smoked haddock fillet
- 140g haddock fillet
- 250g pack ready-cooked Puy lentils
- zest 1 lemon (then cut the lemon into wedges)
- large bunch flat-leaf parsley , roughly chopped
- 25g toasted flaked almonds
468 kcalories, protein 27g, carbohydrate 70g, fat 11 g, saturated fat 1g, fibre 7g, sugar 6g, salt 1.39 g
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25 August 2009
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25 August 2009
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25 August 2009
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23 September 2009
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01 November 2010
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