Online Personal Trainer Main Meal Recipes - Spicy Fish & Egg Pilau

Serves: 6

Shopping & Ingredients List:

700g Cod Fillets, cut into chunks

2 tbsp Lemon Juice

4 Spring Onions, chopped

1 Red Chilli, thinly sliced

1 tsp Ground Fennel Seeds

½ tsp Hot Chilli Powder

2 tsp Ground Cumin

4 Garlic Cloves, crushed

1 tsp Fresh Ginger, grated

½ tsp Turmeric

350g Basmatic Rice, rinsed & drained

2 Bay Leaves

1 Cinnamon Stick

4 large Eggs, whisked

To garnish

2 Spring Onions, sliced

1 medium Tomato, sliced

¼ Cucumber, sliced

Method

1. Place the cod pieces in a bowl. Mix together the lemon juice, spring onions, chilli, fennel seeds, chilli powder, cumin, garlic, ginger, turmeric & seasoning & pour over the fish. Coat the fish, cover & marinate for at least 30 minutes.

2. Preheat the oven to 150c (130 fan), 300f, gas mark 2.

3. Bring 600ml of water to a boil in a saucepan & add the bay leaves, cinnamon & season well with salt. Add the rice & return to the boil for 3 minutes or until the water has been absorbed. Take the saucepan off the heat & leave uncovered for 5 minutes.

4. Place the fish & some of the marinade into the rice & gently mix together. Add the mixture to a casserole dish. Cover with baking paper & then foil. Add the casserole dish lid. Put into the oven for 20-25 minutes.

5. Meanwhile scramble the whisked eggs ihn a good non-stick frying pan.

6. On serving, mix the scrambled cooked egg into the rice dish & garnish.

Macro info per serving

Protein
35.5g

Carbs
51g

Fat
4.3g

Energy
385Kcal