Aubergine and white fish ocean surprise

1 ratings

A nutritional feast – all cooked up in one pan!

40 minutes
Serves 2
2 of 5 A DAY

Nutrition per serving

Calories491
Fat6.2g
Sugar7.9g
Salt0.6g

1 ratings

Recipe by: Sarah Drabble | Nutritionist

Did you know that regularly eating fish is linked with a lower risk of bowel cancer? Net one of your recommended 2 portions of fish each week with this tasty recipe.

Ingredients

150g brown rice, rinsed under cold water
2 tablespoons reduced-fat pesto
300ml reduced-salt fish or vegetable stock
1 small aubergine, cut into small, bite-sized chunks
160g frozen petits pois
2 white fish fillets (about 140g each), such as cod, skinned and deboned

Method

Place a large, deep frying pan with a lid on the hob. Add the rice and stir in the pesto until the grains are evenly coated.
Pour the stock over the rice, then lay the aubergine slices on top. Do not stir them in. Cover the pan with the lid.
Bring to the boil over a high heat. Once boiling, reduce the heat and simmer gently for about 20 minutes, or according to the cooking time of your rice.
Remove the pan from the heat. Stir in the petits pois and mix the aubergine into the rice.
Lay the fish fillets on top of the rice and press them down gently with a spatula so they sit slightly within the mixture.
Replace the lid and return the pan to a high heat. Boil for about 5 minutes, or until both the rice and fish are cooked through.
Remove the lid, reduce the heat and cook for a further 1–2 minutes until most of the liquid has evaporated.
Season with black pepper and serve straight from the pan.