Name: Zesty lentil & haddock pilaf
Prep time: 4 min
Cook time: 16 min
Total time: 20 min
Yield: 4
Cuisine: Mediterranean
Ingredients: 250g easy-cook basmati rice; 3 red onions finely sliced; 2 tbsp olive oil; 140g smoked haddock fillet; 140g haddock fillet; 250g pack ready-cooked Puy lentils; zest 1 lemon (then cut the lemon into wedges); large bunch flat-leaf parsley roughly chopped; 25g toasted flaked almond

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Zesty lentil & haddock pilaf

Zesty lentil & haddock pilaf

Good Food team

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Serves 4

Easy

Prep: 4 mins

Cook: 16 mins

A star rating of 2.6 out of 5.3 ratingsRate

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This delicious, healthy dish is easily doubled to feed a crowd

Dairy-free

Gluten-free

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A star rating of 4.7 out of 5.57 ratings

Ingredients

Nutrition

Units:

MetricUS

250g easy-cook basmati rice
3 red onions

finely sliced
2 tbsp olive oil
140g smoked haddock

fillet
140g haddock

fillet
250g pack ready-cooked Puy lentils
zest 1 lemon

(then cut the lemon into wedges)
large bunch flat-leaf parsley

roughly chopped
25g toasted flaked almond

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Nutrition: per serving

kcal468
fat11g
saturates1g
carbs70g
sugars6g
fibre7g
protein27g
salt1.39g

low

Method

step 1

Cook the rice in boiling water until just tender, then drain. Meanwhile, fry the onions in the oil in a large non-stick frying pan over a medium heat for 10-12 mins until golden. Bring some water to the boil in a shallow pan. Add the haddock fillets, poach for 4 mins until the fish is just cooked, then drain and break into large flakes. Spoon half the onions onto a plate, then set aside.
step 2

Stir the drained rice and lentils into the onion pan, then fold through the fish, lemon zest and parsley to heat through. Serve topped with the reserved onions and a handful of almonds, with the lemon wedges on the side for squeezing over.

RECIPE TIPS

MAKING IT DIFFERENT: CREAMY HADDOCK PASTA

Fry the onions in oil until translucent and soft. Add 100ml double cream, then simmer until slightly thickened. Toss in the poached haddock, parsley, lemon zest and 200g cooked linguine, then season to taste.

Recipe from Good Food magazine, September 2009

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A star rating of 2.6 out of 5.3 ratings

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