Smoked haddock pilaf recipe

  • Serves 4
  • 10 mins to prepare and 30 mins to cook
  • 460 calories / serving
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Place the haddock in a large wide pan with 600ml (1 pint) water, the lemon juice, peppercorns and bay leaf. Bring to the boil and simmer gently for 10 minutes, until the fish is cooked.

Remove the fish from the liquid. Carefully take the skin from the fillets and any remaining bones, the flake the flesh. Strain the cooking liquid into a pan and reserve.

Heat the oil in a large saucepan and cook the onion gently for 10 minutes until soft. 
Add the rice, coriander, cumin and cinnamon, and stir-fry for 2 mintues.
 Reheat the cooking liquid and stir it into the rice with the 150ml (¼ pint) of boiling water. 
Bring to the boil, then lower the heat to a simmer.

Cover and cook for 15 minutes, or until the rice is tender and the liquid has been absorbed.

Remove the cinnamon stick and stir in the sultanas, cashew nuts and parsley, with salt and pepper to taste. Carefully fold in the flaked white fish and heat gently for a few minutes until the haddock is hot.

Serve garnished with the hard-boiled egg quarters, if you wish.

You can make this with other smoked fish, such as cod - or even kippers.

 *Inspired by Siobhan K-H. featured in the Realfood Cookbook

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  • Ingredients

  • 450g (1lb) smoked haddock fillets, preferably undyed
  • juice of 1 lemon
  • 6 whole black peppercorns
  • 1 bay leaf
  • 2tbsp olive oil
  • 1 onion, chopped
  • 225g (8oz) basmati rice, well rinsed and drained
  • 1tsp ground coriander
  • 1tsp ground cumin
  • 1 cinnamon stick
  • 150ml (¼pt) boiling water
  • 50g (2oz) sultanas
  • 50g (2oz) toasted cashew nuts
  • 1tbsp chopped parsley
  • salt
  • pepper
  • 2 hard-boiled eggs, shelled and quartered, to garnish (optional)
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  • Energy 1944kj 460kcal 23%
  • Fat 13g 19%
  • Saturates 2.2g 11%
  • Sugars 11.6g 13%
  • Salt 2.4g 41%

of the reference intake
Carbohydrate 61.4g Protein 29.3g Fibre 3.2g


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