Fish o'leekie

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Good Food

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1. Put the leek in a large microwave dish with 4 tbsp of the stock. Cover the dish with cling film, pierce the film with a knife, then microwave on High for 5 mins.
2. Uncover the dish, then stir the rice and remaining stock into the leek. Re-cover with cling film, pierce and microwave on High for another 10 mins, stirring halfway through until the rice is very nearly cooked.
3. Gently stir in the fish chunks, cover the dish with cling film again, then pierce and cook for a further 5 mins until the fish flakes easily and the rice is tender. Stir in the parsley, lemon zest and juice. Leave to stand for 2 mins before serving.

Make it on the hob

To make on the hob, fry the leek in oil; add the rice and stock. Simmer, covered, for 10 mins or until most of the liquid is absorbed. Add fish, leave off heat for 5 mins, covered, until the rice is fluffy and fish cooked.

Per serving

413 kcalories, protein 36g, carbohydrate 62g, fat 4 g, saturated fat 1g, fibre 1g, salt 1.69 g

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• Sarah

  17 November 2007

  Sarah rated this recipe

  

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• Bex

  19 December 2007

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• Bex

  08 February 2008

  Bex commented on this recipe

  Be careful with the lemon, it was all you could taste in mine, consequently it went in the bin and we had a take away!!

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• Vicky

  08 September 2008

  Vicky rated and commented on this recipe

  

  Such a quick and easy recipe for my 2 boys to help with after school but halved the amount of lemon as too overpowering.

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Ingredients

• 1 leek , finely sliced
• 500ml vegetable stock
• 300g basmati rice
• 500g cod or haddock fillet, skinned and cut into large chunks
• handful parsley , roughly chopped
• finely grated zest and juice 1 lemon

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Difficulty and servings

Serves 4

Preparation and cooking times

Prep 7 mins

Cook 20 mins

Low-fat

Ingredients

• 1 leek , finely sliced
• 500ml vegetable stock
• 300g basmati rice
• 500g cod or haddock fillet, skinned and cut into large chunks
• handful parsley , roughly chopped
• finely grated zest and juice 1 lemon

Per serving

413 kcalories, protein 36g, carbohydrate 62g, fat 4 g, saturated fat 1g, fibre 1g, salt 1.69 g

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