Wednesday, 22 May 2013

Pan-fried Fish with Curried Rice

This is a nice and easy dish with full of healthy vegetables for all those who like spiced food. It looks great as the colours of the ingredients are just vibrant in colour, and the vegetables are cut small enough that even fussy eaters have a share of vegetable goodness. The curried rice can be spiced up with either more chilli or hotter curry powder if you wish.


Ingredients for 4:
250g carrots, cut into matchstick strips,
150g frozen peas,
1 onion, finely sliced,
2 cloves garlic, thinly sliced,
1 red chilli, de-seeded and finely cut,
250g long grain rice, washed,
salt and pepper,
750g cod, pollock, or any other white fish,
2 tablespoon wholemeal flour,
2 tablespoon oil,
20g fresh ginger, finely chopped,
2 tablespoon curry powder,
coriander green to garnish (optional).
1. Bring the rice with one and a half times its volume in salted water to the boil, cook for about 9 minutes and then remove from the heat and leave until all the water has been absorbed.
2. Cut the fish into bite size chunks. Season with salt and pepper and dust with flour.
3. Add the remaining oil into a wok and add the ginger, onion and garlic and stir-fry for about 4 minutes until the ginger and garlic are fragrant and the carrots begin to soften. Add the curry powder over a medium heat. Roast for a few minutes.
4. Add the peas and stir-fry them until defrosted. Add the rice stir well with the vegetables to coat the rice with the curry mixture. Roast for about 5 minutes over a high heat.
5. Meanwhile, heat a tablespoon of oil in a large frying pan and add the fish. Fry for about 4 minutes. Remove from the fat and keep warm.
6. Adjust seasoning and put the rice on a big serving plate. Put the fish on top and garnish with some coriander green, if you like. Serve hot.

No comments:

Post a Comment