Monkfish and prawn pilau recipe

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  • Healthy
serves: 4
Cooking: 55 min

Nutrition per portion

Calories 460 kCal 23%
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  • You can use any seafood you like for this one-pan supper. Try chunks of salmon or halibut instead of the monkfish and replace the prawns with fresh scallops


    • 15g (1/2oz) butter
    • 30ml (2tbsp) olive oil
    • 1 onion, finely chopped
    • 5ml (1tsp) saffron strands
    • 200ml (7fl oz) dry white wine
    • 300ml (1/2pt) fish stock
    • 225g (8oz) easy-cook basmati rice
    • 350g (12oz) monkfish fillet, cut into chunks
    • 225g (8oz) raw extra-large prawns (thawed if frozen)
    • 100g (4oz) frozen peas
    • Squeeze of lemon juice
    • 30ml (2tbsp) fresh chopped dill


    • Heat the butter and olive oil in a large deep frying pan. Add the onion and cook for 3-4 mins until softened but not browned.

    • Meanwhile, soak the saffron strands in 60ml (4tbsp) boiling water for 5 mins then add the wine and stock.

    • Add the rice to the pan and cook for 1 min then stir in the saffron flavoured liquid.

    • Cover and simmer for 20 mins, stirring occasionally until nearly all the liquid has been absorbed.

    • Add the monkfish, raw prawns and peas to the pan. Cover and cook for a further 10-15 mins until the fish is cooked through and the prawns are pink. Stir the pilau gently every 5 mins and add a little more stock or water if necessary.

    • Season with salt and freshly ground black pepper and add a squeeze of lemon juice. Serve garnished with the fresh chopped dill.

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