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Heat the oven to 200C/180C fan/gas 6. Tip the rice and rapeseed oil into a medium casserole dish (around 25 x 20cm), season and mix to coat the rice in the oil. Add the stock, most of the parsley, most of the lemon zest and all the juice, stir together and season.
Dot the paneer cubes all over the top of the rice and bake for 20 mins until the rice is very nearly cooked and the paneer is beginning to turn golden on top. Mix through the mange tout and peas, then put back in the oven for 5-7 mins until the veg is cooked but still bright in colour. Sprinkle over the reserved parsley and lemon zest.