Pilaff brown rice with hake and steamed broccoli

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

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