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500 g
25 g
1
10 ml
175 g
5 ml
75 g
575 ml
2
30 ml
Garnish :
1 |
cooked smoked haddock fillets
margarine
large onion, finely chopped
curry powder
brown long grain rice
lemon juice
sultanas
pint white stock, or water
bay leaves
chopped parsley
salt and ground black pepper
lemon, quartered |
Method :
-
Place the fish in a frying pan or
shallow dish and cover with boiling water.
-
Leave for 3 minutes, then drain.
-
Remove the skin and any bones from
the fish and flake it.
-
Melt the margarine in the rinsed
frying pan and fry the onion over moderate heat for about 3 minutes,
stirring occasionally.
-
Stir in the curry powder, cook for
2 minutes then stir in the rice, lemon juice and sultanas.
-
Gradually pour on the stock or
water, bring to the boil and season with salt and pepper.
-
Add the bay leaf, cover and simmer
very gently, without stirring, for about 40 minutes.
-
Stir in the fish, cover and
continue cooking for 10 minutes until the liquid has been absorbed
and the rice is tender.
-
Remove the bay leaves.
-
Stir in the parsley, turn into a
heated serving dish and garnish with the lemon wedges.
Serving Suggestion :
A salad of sliced green peppers, diced
cucumber and onion rings in a yoghurt dressing very lightly flavoured
with a dash of mango sauce.
Serves 4
Per Serving :
270 calories, 7 g fat, 2 g fiber.
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