An easy recipe, this marries the spicy rice and lentils with smoky fish to give a heavenly taste.
Ingredients
- 3 tbsp sunflower oil
- 2 large onions, sliced
- 2 tsp medium curry powder
- 2 tsp garam masala
- 2 garlic cloves, crushed
- 225g basmati rice
- 1 green chilli, deseeded and finely chopped (optional)
- 650ml good-quality fresh vegetable stock, hot
- 410g can green or brown lentils
- 400g smoked haddock fillet, cut into 4
- Fresh coriander, to garnish
Method
- 1. Heat the sunflower oil in a large, deep frying pan over a medium heat. Add the onions and cook for 5 minutes, until softened, stirring occasionally. Remove one-third and set aside. Cook the rest for 10 minutes, or until golden and caramelised. Remove and set aside. Put the paler onion back in the pan.
- 2. Add the curry powder, garam masala and garlic to the pan and cook for 1 minute. Stir in the rice and chilli, if using, then pour in the stock and add the lentils. Bring to the boil, then reduce the heat slightly, cover and simmer for 10 minutes. Season with freshly ground black pepper.
- 3. Put the fish on top of the rice. Cover and cook for a further 15 minutes – the rice should be tender, the stock absorbed and the fish flake easily. Flake the fish into the rice, discarding the skin. Serve topped with the reserved onions and coriander.
Nutritional info
Per serving: 488kcals, 10.2g fat (1.2g saturated), 32.7g protein, 66.8g carbs, 5.1g sugar, 2.2g salt
Chef's tip
If you want to provide a vegetarian alternative you can leave out the fish. Or cook some fish for the rest of the family in the microwave: put on a plate, cover with pierced cling film and cook on high (900W) for
4 minutes. Then serve with the rice.