Serves: 1

Ingredients

100 mls Milk

100 mls Water

Pinch Saffron

1 fillet Haddock

1 Onion

1 Egg

1 teaspoon Curry powder

white Long Grain Rice 80g

Handful Frozen Peas

Small handful Fresh Parsley

Allergens and properties

Contains egg

Contains milk

Contains fish

Method

1. Pour the milk and water into a large non stick pan and stir in the saffron.

2. Add the fish, skin-side-up, then bring to a simmer and immediately turn off the heat. Cover the pan with a lid and let the fish poach. 

3. Bring a kettle of water to the boil.

4. Add the oil to a non-stick sauce pan and place it over a medium heat. Add the onions, cover with a lid and fry gently until softened and golden, stirring regularly. 

5. Remove the fish with a slotted spoon and put on the plate, skin-side-up. Pour the poaching milk into a wide jug.

6. Half fill a medium pan with water and bring to a simmer. Gentle add the eggs and cook for 4-5 minutes (soft boil egg). Drain under cold running water, until cool enough to handle.

7. Stir in the curry powder with the onions, add the rice and cook for a few seconds then add the poaching milk and bring to a gentle simmer, cook for 10 minutes.

8. Add the peas and continue cooking until the rice is tender and almost all the liquid is absorbed. Add extra water if required and increase the cooking time.

9. Strip the skin off the fish and flake the flesh into large chunks, remove any bones. 

10. Save a few of the parsley sprigs for garnishing and roughly chop the rest. 

11. Stir the cooked fish, parsley and black pepper into the rice and peas (try not to break the fish up too much). Warm through over a low heat for 1-2 minutes until the fish is hot. 

12. Peel the eggs and cut into quarters and dot over the rice. Scatter a few parsley leaves on the top and serve.

Nutrient breakdown per 100g