Switch your regular fried fish for a flavoursome steamed, low fat version. A balanced meal all in one pan. Oh-so-good for you!

SERVES 4 PREP 10 mins

COOK 30 MINS

smoked-haddock-with-spiced-rice2tbsp sunflower oil

2 large onions, sliced

2tsp curry powder

2 garlic cloves, crushed

225g basmati rice

1 green chilli, deseeded and finely chopped

75g red split lentils

650ml vegetable stock

100g frozen peas

400g smoked haddock, cut into 4

1tbsp fresh coriander

 1 Heat the oil in a large deep pan, add the onions and fry for 5 mins to soften. Add the curry powder and garlic and cook for 1 min.

2 Stir in the rice, chilli and lentils, then pour in stock and seasoning. Cover, bring to the boil, then simmer for 10 mins.

3 Put the fish on top of the rice, cover and cook for 15 mins until the liquid is absorbed, the rice is tender and fish flaking easily.  Serve with a sprig of coriander, if you like.

Per serving: 448 cals 7.5g fat (1g saturated), 61g carbs