Monkfish and prawn pilau recipe

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Monkfish and prawn pilau

  • healthy
  • healthy
Serves4
Cooking Time55 mins
Nutrition Per PortionRDA
Calories460 Kcal23%

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

Ingredients

  • 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

WEIGHT CONVERTER

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Method

  1. 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.
  2. Meanwhile, soak the saffron strands in 60ml (4tbsp) boiling water for 5 mins then add the wine and stock.
  3. Add the rice to the pan and cook for 1 min then stir in the saffron flavoured liquid.
  4. Cover and simmer for 20 mins, stirring occasionally until nearly all the liquid has been absorbed.
  5. 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.
  6. 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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