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Courgette and fish pilaf recipe

Courgette and fish pilaf recipe

75 ratings

Created by The Tesco Real Food team

A perfect option for a midweek meal, these fragrant fish parcels are a perfect pairing with veg-packed pilaf. Finish off the dish with a drizzle of a lemony olive dressing, if you fancy. See method

  • Serves 4
  • 10 mins to prepare and 30 mins to cook
  • 524 calories / serving
  • Healthy

Ingredients

  • 3 tbsp olive oil
  • 3 red onions, thinly sliced
  • 2 courgettes
  • 4 frozen white fish fillets
  • 300g long-grain rice, rinsed and drained well
  • 1 reduced-salt vegetable (or fish) stock cube, made up to 600ml
  • 50g reduced-salt pitted green olives, finely chopped
  • 15g fresh parsley, finely chopped
  • 20g fresh basil, finely chopped
  • ½ lemon, zested and juiced
  • 1 tsp Dijon mustard
This recipe is high in protein, which supports the maintenance of normal bones

Each serving contains

  • Energy

    2210kj
    524kcal     26%

  • Fat

    16g 23%

  • Saturates

    3g 13%

  • Sugars

    6g 7%

  • Salt

    1.4g 23%

of the reference intake
Carbohydrate 72.4g Protein 26.8g Fibre 2.5g

Method

  1. Preheat the oven to gas 6, 200°C, fan 180°C. Heat 1 tbsp oil in a large, lidded saucepan over a medium heat and cook the onions, stirring, for 15-20 mins until really soft.
  2. Meanwhile, peel about 24 long ribbons of courgette with a veg peeler, reserving the trimmings. Season the fish and wrap with the courgette ribbons, overlapping slightly to cover the whole fillet. Place on a lined baking tray, brush with ½ tbsp oil and set aside.
  3. Roughly chop the courgette trimmings, then add to the onions with the rice and stir well. Pour in the stock and bring to the boil. Reduce the heat to low, cover the pan and simmer for 10 mins. Remove from the heat and leave to steam for 10 mins without removing the lid.
  4. Meanwhile, once the rice is simmering, bake the fish for 20 mins or until cooked through.
  5. Mix the olives with the herbs, lemon zest and a squeeze of juice (to taste), the mustard, 1½ tbsp oil and 1-2 tbsp water to loosen to a thick sauce. Season with pepper, then fork half the mixture through the steamed rice. Divide between 4 plates, then top with the fish and the remaining sauce.

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