Grilled fish and vege rice
Nutrition Info.(per serve)
- 1 cup basmati rice
- 2 cups frozen corn and pea mix
- 300g parsnips, trimmed, cut lengthways
- 2 bunches baby carrots, trimmed
- 500g white fish fillets eg. tarakihi
- 1/4 cup finely-grated fresh parmesan cheese
- 1/3 cup tzatziki
- 1 lemon, cut in wedges
Total fat 5g
Saturated fat 2g
Dietary fibre 10g
1 Place rice in a small saucepan and add 1 1/2 cups water. Simmer, covered, for 10-15 minutes or until cooked. Add corn and pea mixture in the last 2 minutes of cooking. Fluff with a fork and keep warm.
2 Meanwhile, steam parsnips and carrots for 6-8 minutes or until tender. Keep warm.
3 Meanwhile, preheat grill and baking tray. Place fish fillets on a piece of tinfoil and sprinkle with parmesan. Place tinfoil and fish on the hot baking tray and place under grill.
4 Grill fish for 2-3 minutes (on one side only) or until cooked through and cheese is golden.
5 Serve fish with rice mixture, vegetables, tzatziki and lemon wedges.
Make it gluten free: Check tzatziki is gluten free.
Hanu de Jong
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