Aubergine and white fish ocean surprise
A nutritional feast – all cooked up in one pan!
- 40 minutes
- Serves 2
- 2 of 5 a day
- Kcal491
- Fat6.2g
- Salt0.6g
- Sugar7.9g
Recipe by: Sarah Drabble
| Nutritionist
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
- Into a pan – it needs to have a lid, ideally a large, deep frying pan – mix the rice with the pesto. Then pour over the stock and top with the aubergine – don’t mix the aubergine in – before covering and placing over a high heat. Bring to the boil, then reduce the temperature and allow to simmer for 20 minutes (for rice that takes 30 minutes to cook – adjust for quicker cook rice).
- Remove from heat. Add the petits pois and stir, mixing the aubergine into the rice.
- Using a spatula, carefully add the fish fillets and push them down a little into the rice and vegetables.
- Replace the lid and return to the hob, over a high heat. Allow to boil for 5 minutes or until the rice and fish are cooked through. Reduce the heat and remove the lid. Cook for a further 1–2 minutes, until most of the water has evaporated.
- Season with black pepper and serve.
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