One-pan herby green rice & fish

With harissa-rippled yoghurt & lemon

One-pan herby green rice & fish

Serves Serves 4
Time Cooks In15 minutes
DifficultySuper easy
Nutrition per serving Plus
  • Calories 378 19%
  • Fat 10g 14%
  • Saturates 1.7g 9%
  • Sugars 2.5g 3%
  • Salt 0.8g 13%
  • Protein 25.5g 51%
  • Carbs 45.5g 18%
  • Fibre 1.1g -
Of an adult's reference intake
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Ingredients

  • 8 spring onions
  • 2 cloves of garlic
  • 1 bunch of fresh coriander , (30g)
  • 100 g baby spinach
  • 1 mug of basmati rice , (300g)
  • 4 x 150g white fish fillets, such as cod, haddock, pollock, megrim, skin off, pin-boned , from sustainable sources
  • olive oil
  • 4 tablespoons natural yoghurt
  • 2 teaspoons harissa
  • optional: ½ a fresh red chilli
  • 1 lemon
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Method

  1. Trim 8 spring onions (put one aside for later), peel 2 cloves of garlic and pick the leaves from 1 bunch of fresh coriander (30g), reserving a few to garnish, then place in a blender.
  2. Add 100g of baby spinach, along with 2 mugs (600ml) of water and blitz until smooth – you may need to work in batches.
  3. Tip 1 mug of rice (300g) into a large shallow casserole pan, pour over the green sauce, mix well and cook on a high heat uncovered for 5 minutes.
  4. Give the rice a good stir, then carefully place 4 x 150g white fish fillets on top. Season to taste with sea salt and black pepper, drizzle with 1 tablespoon of olive oil, then cover with a lid, reduce the heat to low and cook gently for a further 5 to 7 minutes, or until the rice is fluffy and fragrant and the fish is pearly white and flaking.
  5. Dollop 4 tablespoons of natural yoghurt into a bowl, ripple through 2 teaspoons of harissa and drizzle lightly with olive oil.
  6. Finely slice the remaining spring onion and ½ a fresh red chilli (if using), then scatter over the top along with the reserved coriander leaves. Cut 1 lemon into wedges for squeezing over, then serve along with the harissa yoghurt. Delicious with a crunchy green salad.

Tips

FLAVOUR BOOST
To turn this midweek meal into more of a treat, jazz it up with additional fish or shellfish, such as calms, prawns, squid, salmon, scallops – have fun with it, and enjoy!

EASY SWAPS
Change-up the green veggies or herbs you choose, or swap the harissa for pesto. Delicious!