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Baked fish with walnut, beetroot and wild rice recipe

Baked fish with walnut, beetroot and wild rice recipe

2 ratings

This is a brilliant way to cook fish and you can use any white fish variety, such as river cobbler, coley or pollock. Trout works well, too. This recipe calls for baking, which keeps the fish juicy and succulent for a lovely midweek meal. See method

  • Serves 4
  • 25 mins
  • 558 calories / serving
  • Healthy

Ingredients

  • 250g (8oz) wild rice
  • 1 cinnamon stick
  • 1 red chilli, halved lengthways
  • 4 boneless river cobbler or trout fillets (pictured)
  • 1 lemon, thinly sliced
  • 1 x 30g pack fresh dill, chopped, with 4 sprigs reserved
  • 300g (10oz) cooked beetroot, diced
  • 50g chopped walnuts, toasted
White rice can always be swapped for brown (check cooking instructions for timings)

Each serving contains

  • Energy

    2355kj
    558kcal     28%

  • Fat

    18g 26%

  • Saturates

    3g 14%

  • Sugars

    5g 6%

  • Salt

    0.4g 7%

of the reference intake
Carbohydrate 57.6g Protein 44.3g Fibre 5.2g

Method

  1. Preheat the oven to gas 6, 200°C, fan 180°C. Put the rice in a large pan with the cinnamon stick and half the chilli. Cover with water and cook following the packet instructions.
  2. Meanwhile, finely chop the remaining chilli half. Tear off 4 large pieces of nonstick baking paper and arrange a fish fillet in the middle of each. Top with 2 lemon slices, a sprig of dill and the chopped chilli. Fold up the paper to make tightly sealed parcels and then transfer to a baking tray. Cook for 8 minutes or until the fish is opaque.
  3. Stir the beetroot, walnuts and chopped dill through the cooked rice and spoon into a serving bowl; discard the chilli half. Carefully unwrap the fish parcels and serve with the rice.

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