Haddock and rice recipe

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Our haddock and rice is a spicy weeknight treat full of goodness. This haddock and rice dish is a delicious and filling way to get one of your five a day.

haddock and rice
(Image credit: Charlotte Tolhurst/Woman/IPC+ Sy)
  • healthy
Serves4
SkillEasy
Preparation Time20 mins
Cooking Time30 mins
Total Time50 mins
Cost RangeCheap
Nutrition Per PortionRDA
Calories478 Kcal24%
Sugar10.7 g12%
Fat9.5 g14%
Saturated Fat1.2 g6%
Salt1.19 gRow 4 - Cell 2
Protein30.9 g62%
Carbohydrates71.1 g27%
Salt1.19 gRow 7 - Cell 2

Our haddock and rice is a spicy weeknight treat full of goodness. This haddock and rice dish is a delicious and filling way to get one of your five a day and all of the goodness from some lovely fish. Rich in omega fatty acids and protein, this is the perfect quick meal to excite your family and to make sure you're not cooking for hours on end. This haddock and rice meal is a lovely pescetarian meal with an enhanced flavour from the smokiness of the haddock. If you're a fan of fish curry this delicious haddock and rice dish contains a lot of the same flavours but instead of coming in a thick and creamy sauce, which can be quite rich and heavy, this spices are infused into the rice - so you can get the same yummy taste without being left full and bloated. It's also a great dish to use for meal-prepping as it can quickly and easily be spooned into containers and will keep nicely as long as it's in the fridge. Plus you can take a portion of this delicious haddock and rice with you as a warming office lunch when you head to work.

Ingredients

  • 2tbsp sunflower oil
  • 2 large onions, sliced
  • 2tsp mild curry powder
  • 2 cloves of garlic, crushed
  • 225g basmati rice
  • 1 green chilli, deseeded and finely chopped
  • 75g red lentils
  • 600ml vegetable stock
  • 400g smoked haddock, cut into 4 equal portions
  • 100g frozen peas
  • 1tbsp freshly chopped coriander

WEIGHT CONVERTER

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Method

  1. Heat the oil in a deep pan to a medium heat, add the sliced onion and fry for 5 mins, or until tender and translucent. Add the curry powder and garlic and cook for 1 min to bring out all of the aromatic flavours of the curry powder.
  2. Rinse the rice in cold water. Put in the rice, finely chopped chilli, lentils and vegetable stock and give it a good stir. Season, bring to the boil and simmer for 10 minutes (add 3tbsp more water, if needed).
  3. Put the fish on top of the rice, cover with a lid and cook for another 10 minutes. Add the frozen peas and cook for a further 5 minutes until the rice is tender and the fish flakes easily.
Top Tip for making Haddock and rice

To deseed the chilli, why not cut it in half length ways and then use a teaspoon to scrape out all the seeds quickly. You’re fingers won’t get as spicy and it’s a mess free solution.

Jessica Dady
Food Editor

Jessica Dady is Food Editor at GoodtoKnow and has over 11 years of experience as a digital editor, specialising in all things food, recipes, and SEO. From the must-buy seasonal food hampers and advent calendars for Christmas to the family-friendly air fryers that’ll make dinner time a breeze, Jessica loves trying and testing various food products to find the best of the best for the busy parents among us. Over the years of working with GoodtoKnow, Jessica has had the privilege of working alongside Future’s Test Kitchen to create exclusive videos - as well as writing, testing, and shooting her own recipes. When she’s not embracing the great outdoors with her family at the weekends, Jessica enjoys baking up a storm in the kitchen with her favourite bakes being chocolate chip cookies, cupcakes, and a tray of gooey chocolate brownies