Spicy haddock pilaf

Spicy haddock pilaf

Any type of white fish works well in this recipe and it can be fresh or frozen.

By , 21 September 2015

(8 votes)

Spicy haddock pilaf

  • 30 Mins

  • Serves: 4

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Nutritional Info
Each 463g serving contains

  • Energy

    2294KJ

    548KCAL

    28%

  • Fat

    14g

    med

    20%

  • Saturates

    2g

    low

    10%

  • Sugars

    4.9g

    low

    5%

  • Salt

    0.35g

    low

    6%
1
of your 5-a-day
of your reference intake.
Typical energy values per 100g: 495kJ/118kcal.
Ingredients
  • 400g pack Asda Frozen Haddock Fillets
  • 2 tbsp sunflower oil
  • 1 red onion, chopped
  • 1 garlic clove, chopped
  • 4-5 level tsp Asda Mild Curry Powder (use 4 tsp for a milder flavour)
  • 300g long-grain rice, rinsed and drained
  • 160g pack baby spinach
  • 325g frozen peas
  • Squeeze of lemon juice
  • 25g flaked almonds
Method

  • Pre-heat the oven to 190C/170C Fan/Gas 5. Put the fillets in a small roasting tin with 3 tbsp water. Cover tightly with foil and cook for 20-25 minutes (you can use a ceramic dish, but the fish will take longer to cook).

  • Meanwhile, heat the oil in a pan and fry the onion until it's soft and starting to turn brown. Add the garlic and continue cooking for another minute.

  • Add the curry powder and 2 tbsp cold water and stir over a low heat for another minute. Stir in the rice and add 600ml cold water. Season, bring slowly to the boil, then cover and simmer for 8 minutes.

  • Add the spinach and peas and stir once. Heat until simmering again, then cover and simmer for another 3-4 minutes or until the rice is cooked.

  • Break the fish into large flakes and add to the rice with the lemon juice.

  • Toss the almonds in a dry frying pan until golden, then sprinkle on top of the pilaf before serving.