1 x fillet skinless white fish, such as haddock (about 140g)
150ml skimmed milk
160g frozen peas or petit pois
120g dried brown rice
1 tsp vegetable oil
1 small onion, chopped
1 tsp curry powder
Small handful of parsley, chopped
2 medium eggs, boiled to taste and peeled
½ lemon, cut into wedges
Heat the milk in a heavy-based saucepan over a high heat. Allow the milk to just start boiling before reducing the temperature until it is gently simmering. Add the fish to the simmering milk and poach for 3 minutes before adding the peas. Poach for a further 3-5 minutes, until the fish can be flaked easily.
Drain the milk into another saucepan, flake the fish, and set aside the fish and peas until needed. Add the rice and water to the warmed milk. Cover the pan and cook over a medium heat for about 15-20 minutes, until most of the liquid has been absorbed and the rice is tender. Drain off any excess liquid, and add the fish and peas to the rice. Cover and set aside.
Warm the oil in a pan over a medium heat. Cook the onion and the curry powder for about 5 minutes until the onion is soft. Remove the pan from the heat; then add the onions to the rice, flaked fish and peas. Add the parsley and gently stir until mixed thoroughly.
Spoon onto warmed plates, top with boiled egg (whole if soft or sliced if hard-boiled) and a wedge of lemon.
*This recipe is from our friends over at the World Cancer Research Fund.