Crossed Grain

NEW MEAL PLAN WWW.COELIAC.ORG.UK 15 SMOKED WHITE FISH & SPICED LENTIL RICE Serves 2 Preparation Time 4 mins Cooking Time 30 mins Ingredients • 2 fillets of smoked white fish (we use Basa) • 2 tbsp oil • 200g (7oz) long grain rice • 100g (3½oz) curry paste • 235g (8oz) tin of lentils, drained • 70g (2½oz) broccoli • 100g (3½oz) peas • 24g (1oz) linseeds • 1 handful of fresh coriander leaves (optional) Method 1 Heat the oil in a saucepan and add the rice and curry paste. Stir continuously for a minute then add the lentils and 400ml of water to cover the rice. Bring to a simmer, cover and cook for 10 minutes. Turn the heat off and let the rice continue absorbing the water whilst you cook the rest 2 Line a grill pan with foil and brush with a little oil, then grill the fish under a medium heat for 6-8 minutes (depending on thickness) until the flesh easily flakes 3 Boil or steam the broccoli for 6-8 minutes or until tender. Add the peas to the pan with 2 minutes left of cooking 4 Serve the fish over the rice with vegetables on the side. Finally, scatter with the linseeds and add some fresh coriander for an extra punch of flavour. Nutritional Information: PER SERVING • Calories (kcal) 605.2 • Protein (g) 46.7 • Carbohydrate (g) 61.8 • Fat (g) 17.5 • Fibre (g) 13.2 Use turmeric and cumin to flavour the rice before the water is added and replace water with vegetable stock for even more flavour. If you’re entertaining, basmati rice makes for a more luxurious dinner. Method 1 Preheat the oven to 220°C/425°F/Gas Mark 7. Thinly slice the potatoes and red onion 2 Boil the potatoes in lightly salted water for 5 minutes or until tender and drain. Set aside 3 Lightly beat the eggs, then stir the potato into them 4 Heat the oil in an ovenproof frying pan, add onion and cook until soft. Pour in the egg and potato mixture and cook over a low heat until two thirds of the frittata is set. Scatter the peas, sausages and grated cheese over the top and cook in the oven for 10-15 minutes until set. Serve with steamed veg or a salad – it also tastes great cold so use any leftovers in your lunchbox. Nutritional Information: PER SERVING • Calories (kcal) 687.3 • Protein (g) 42.6 • Carbohydrate (g) 55.4 • Fat (g) 34.3 • Fibre (g) 17.5 *Check our Food and Drink Information for suitable products. Tip