Zesty lentil & haddock pilaf

Zesty lentil & haddock pilaf

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(3 ratings)

Prep: 4 mins Cook: 16 mins


Serves 4
This delicious, healthy dish is easily doubled to feed a crowd

Nutrition and extra info

  • Dairy-free
  • Gluten-free


  • kcal468
  • fat11g
  • saturates1g
  • carbs70g
  • sugars6g
  • fibre7g
  • protein27g
  • salt1.39g
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  • 250g easy-cook basmati rice
  • 3 red onions, finely sliced
  • 2 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 140g smoked haddock fillet



    A white-fleshed salt water fish often compared with cod in flavour and texture. Found on the…

  • 140g haddock fillet



    A white-fleshed salt water fish often compared with cod in flavour and texture. Found on the…

  • 250g pack ready-cooked Puy lentils



    The lentil plant (Lens Culinaris) originates from Asia and North Africa and is one of our oldest…

  • zest 1 lemon (then cut the lemon into wedges)



    Oval in shape with a pronouced bulge on one end, lemons are one of the most versatile…

  • large bunch flat-leaf parsley, roughly chopped



    One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

  • 25g toasted flaked almond


    arr-mund or al-mund

    Sweet almonds have a subtle fragrance that lends itself well to baking and also works well with…


  1. 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.

  2. 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.

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Comments, questions and tips

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1st Nov, 2010
I've added garlic to the onions, the fish I cooked in the oven with some soya sauce, olive oil and dill seeds, and I skipped the almonds and parsley. Some more soya while mixing fish, rice, onions and garlic. Tasted lovely!
Frantic Flapjack
23rd Sep, 2009
Didn't like this at all. The ingredients just didn't go together and if it wasn't for the smoke haddock, the dish would be tasteless.
25th Aug, 2009
NB - I also tried the alternative creamy haddock pasta recipe and was not at all keen on it!
25th Aug, 2009
I really liked this recipe, but think it could do with more haddock. The flavours were lovely and light...perfect for summer evenings.
25th Aug, 2009
Wasn't sure what to make of this dish, seemed to lack something! Will not be making it again
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