pilaff brown rice with hake and steamed broccoli

Recipe is gluten free, nut free and dairy free.

Recipe followed makes 4 servings

• 350g Brown rice
• 2 pints of water or vegetable stock
• 2 onions diced
• 2 Red capsicums sliced
• 2 courgettes diced
• 800g Hake fillets diced
• 1 tbsp garam masala
• 1 tbsp turmeric
• 1 tbsp ground coriander
• 1 cardamon pod
• 2 florets broccoli
• tbsp vegetable oil

Method

1. Place water in pan and add oil, rice, cardamon,  spices and onion .
2. Bring to the boil them cover and simmer for 15 mins,
3. place broccoli in steaming tray and place above rice steam for 5 mins
4. Add courgettes, broccoli, capsicums and  hake to the rice and mix though, cook for 6 minutes making sure fish is cooked and liquid is absorbed.
5. Salt and pepper pinch of each.

Finish with sesame seeds and coriander.

Calories per serving

Calories = 620

Protein = 50g

Carbohydrate = 86g

fat = 10.8g