A great way to get kids to eat fish – this low fat dish is simply made in the microwave
Ingredients:
- 100.0g smoked back bacon , chopped
- 300.0g American easy-cook rice
- 500.0g cod or haddock fillet, skinned and diced into large chunks
- 3.0 tbsp fresh parsley , chopped
- 1 leek , finely sliced and washed
- 500.0ml hot vegetable stock
- grated zest and juice of 1 lemon
Instructions:
- Put the leeks and bacon in a medium microwavable dish with 4 tablespoons of the stock. Cover the dish with cling film, pierce the cling film with a knife and microwave on High for 5 minutes.
- Stir the rice and remaining stock into the leek and bacon and continue to cook uncovered in the microwave for a further 5 minutes. Gently stir in the fish chunks, cover the dish with cling film, pierce the cling film with a knife and cook for a further 10 minutes, until the fish and rice are done.
- Stir in the parsley, lemon zest and juice. Leave to stand for 2-3 minutes and serve straight from the dish.
Bacon & Fish O’leekie • Yield: 4 servings
Ingredients:
- 100.0g smoked back bacon , chopped
- 300.0g American easy-cook rice
- 500.0g cod or haddock fillet, skinned and diced into large chunks
- 3.0 tbsp fresh parsley , chopped
- 1 leek , finely sliced and washed
- 500.0ml hot vegetable stock
- grated zest and juice of 1 lemon
Bacon & Fish O’leekie Nutrition Facts:
• Diet: Low-Fat
• Calories: 84.04
• Fat: 8.56
• Carbs: 86.25
• Protein: 131.58
• Cholesterol: 87.67
• Calcium: 21.50
• Sodium: 46.55* E.g. 137.29 = 137mg or 137g – 29%
Nutrition Facts labels are not always factual.
