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THE HEALTH FAIRY

Serves 2

150ml  skimmed milk
300g smoked haddock fillets
1 tbsp olive oil
1/2 onion, finely chopped
2cm piece ginger, peeled and grated
1 garlic clove, crushed
1/2 tsp black mustard seeds
1/2 tsp ground coriander
1/2 tsp ground turmeric
1 tsp medium curry powder
125g long grain rice (WE LIKE BROWN RICE)
1 vegetable stock pot, made up to 250ml
Handful of frozen petit poi’s
1 tbsp very finely chopped carrot
2 eggs
2 tbsp roughly chopped fresh parsley

Put the milk and 100ml of water into a wide saucepan on a low heat.

Add the fish, skin-side down, and simmer for 5 mins until just cooked through.

Remove the pan from the heat and set aside.
Heat the olive oil in a shallow casserole dish over a medium heat.

Add the onion, ginger, garlic, coriander, turmeric, mustards seeds and curry powder and cook for 5 mins, stirring frequently, until the onion starts to soften.
Add the rice and stir to coat in the spices. Add the stock and bring to the boil. Cover with a lid, reduce the heat to low and simmer gently for 12 mins.

Check every now and again to make sure it’s not dried out and add a little water if needed.
While the rice is cooking, bring a small saucepan of water to the boil.

Add the eggs and simmer for 8 mins.

Drain the eggs and rinse under cold water. Peel, then quarter and set aside.
Remove the haddock from the milk, reserving the poaching liquid. Remove the skin and flake the flesh.
Once the rice has been cooking for 12 minutes, remove the lid and add the reserved poaching liquid and your peas.

Replace the lid and cook for another 5-6 mins until the rice is tender.
Remove from the heat and stir through the haddock, eggs and most of the parsley.

Sprinkle over the remaining parsley to serve.

WARNING FAIRIES …..

CHECK FOR BONES !

LOW FAT

HIGH PROTIEN

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