Week 2-FRIDAY – DINNER Spanish Fish with Rice

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Serves 2 (each serving contains approximately 600 kcal)

30-40 minutes
30 minutes
Difficulty: Medium
Serves: Serves 2
80g wholegrain rice
5 teaspoons rapeseed oil (25g)
1 onion
1 red pepper
1 yellow pepper
1 green pepper
2x 150g boneless and skinless firm white fish fillets (such as haddock, hake, cod or pollock)
200g salsa (readymade from a carton or jar)
20g light cream cheese (such as Philadelphia)
small handful flat-leaf parsley leaves (optional)
salt (optional) and freshly ground black pepper


Rinse the rice in a sieve and put in a pan with 250ml of water and a pinch of salt (optional). Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes and then leave to sit for another 10 minutes for perfectly cooked rice (or simply cook according to packet instructions). This rice can sit happily for up to 30 minutes with the lid on – you’ll need 100g of cooked rice in total or if you are short of time use the microwavable sachet for convenience.

Meanwhile, heat a wok or large frying pan over a medium heat. Trim the onion, then cut in half, peel and finely chop. Add half the oil to the heated pan and sauté the onion for 2-3 minutes until softened but not coloured, stirring occasionally with a wooden spoon.

Cut the peppers in half and remove and discard the core and seeds, then thinly slice. Stir into the onion and continue to cook for another 3-4 minutes until tender.

Heat a separate large non-stick frying pan over a medium heat. Season the fish fillets lightly with salt (optional) and add plenty of freshly ground black pepper. Add half the oil to the pan and swirl it around then add the fish fillets, presentation side down and cook for 3 minutes, you may be tempted to keep turning it or this lovely caramelisation will not happen.

Using a fish slice, turn the fillets over and cook for another 3-4 minutes until cooked through and tender. To test the fish is cooked, make a small cut with a small sharp knife to see if the flesh has turned from translucent to opaque.

Stir the salsa into the onion and pepper mixture with the cream cheese and simmer for another 1-2 minutes until slightly reduced and thickened.

Divide the rice among the plates and put a piece of the fish on each one, then spoon over the salsa to serve and garnish with the parsley, if liked.