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A bowl of Chinese-style rice topped with herby fish fingers

Herby fish fingers with Chinese-style rice

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A star rating of 4.6 out of 5.17 ratingsRate
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 2

This healthy, gluten-free lunch or dinner supplies a balance of carbs and protein, making it perfect for refuelling after exercise

  • Gluten-free
  • Healthy
Nutrition: per serving
HighlightNutrientUnit
low inkcal487
fat14g
saturates2g
carbs47g
sugars7g
fibre7g
protein40g
salt1.14g
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Ingredients

  • 100g brown basmati rice
  • 160g frozen peas
  • 50g French beans
  • 3 spring onions , finely chopped
  • ½ tsp dried chilli flakes
  • good handful coriander , roughly chopped
  • 2 tsp tamari
  • few drops sesame oil
  • 1 tbsp cold-pressed rapeseed oil
  • 2 large eggs
  • 280g pack skinless cod loins cut into chunky strips (cut into 4 strips per loin)

Method

  • STEP 1

    Cook the rice in a pan of water for 25 mins, adding the peas and beans for the last 6 mins. Drain, then return to the pan and stir in the spring onions, chilli flakes, all but 1 tbsp chopped coriander, the tamari and sesame oil. Cover.

  • STEP 2

    Meanwhile, heat a large non-stick pan with the rapeseed oil Beat the eggs with the remaining 1 tbsp coriander. Cut the fish into chunky strips, then coat them in the egg and fry in the oil for a couple of mins each side until golden. Remove the fish from the pan and tip in the rice with any remaining egg and stir. Serve in bowls, topped with the fish.

RECIPE TIPS
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A star rating of 4.6 out of 5.17 ratings
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