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
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