Haddock and rice recipe

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serves: 4
Skill: easy
Cost: cheap
Prep: 20 min
Cooking: 30 min

Nutrition per portion

Calories 478 kCal 24%
Fat 9.5g 14%
  -  Saturates 1.2g 6%
Carbohydrates 71.1g 24%
  -  of which Sugars 10.7g 12%
Protein 30.9g 62%
Salt 1.19g 20%
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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 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.


    • 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


    • 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.

    • 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).

    • 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.

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