Ingredients

250 g (8 oz) basmati rice 250 g (8 oz) haddock or any white fish
250 g (8 oz) smoked haddock 450 ml (1/4 pint) semi-skimmed milk
1 teaspoon olive oil 2 spring onions, chopped
2 teaspoons curry paste 125 g (4 oz) frozen peas, cooked 2 hard-boiled eggs, shelled and chopped
freshly ground black pepper
To GARNISH
chopped tomatoes chopped parsley
lemon wedges
Basmati rice has the lowest glycaemic index (GI) of The Gl of rice depends upon its amylose content – a type of starch that is broken down and absorbed relatively slowly by the body.

Instructions

1.Cook the rice following the instructions on the packet Place in a warmed serving dish.
2.Meanwhile, poach the fish in the milk in a saucepan for about 5 minutes until just cooked. Strain, reserving the cooking liquid skin and flake the fish, removing any stray bones, and set aside.
3.In a separate small saucepan, heat the oil and add the spring onions and curry paste.Cook gently for about 5 minutes until soft.
4.Combine the fish, rice, spring onion mixture, peas and chopped eggs in a large saucepan, Heat through, adding a little of the reserved cooking liquid if necessary. Season to taste with pepper.
5.Serve, garnished with tomatoes, parsley and lemon wedges.

Basmati rice has the lowest glycaemic index (GI) of
The Gl of rice depends upon its amylose content – a type of
starch that is broken down and absorbed relatively slowly
by the body.

Leave a Reply

Your email address will not be published.