Fish o'leekie
A great way to serve fish that is filling and tasty.
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 7 mins
Cook 20 mins
Low-fat
- 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.
- 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.
- 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, sugar 1g, salt 1.69 g
Recipe from Good Food magazine, January 2007.
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http://www.bbcgoodfood.com/recipes/3213/
http://www.bbcgoodfood.com/recipes/3213/
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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, sugar 1g, salt 1.69 g
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17 November 2007
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19 December 2007
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