Aubergine and white fish ocean surprise

1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5 1 rating(s)
Aubergine and white fish ocean surprise

A nutritional feast – all cooked up in one pan!

40 minutes

Serves 2

Sarah Drabble

Recipe by: Sarah Drabble | Nutritionist

Did you know that regularly eating fish is linked with a lower risk of bowel cancer? Net one of your recommended 2 portions of fish each week with this tasty recipe.

Sarah Drabble

Recipe by: Sarah Drabble | Nutritionist

Did you know that regularly eating fish is linked with a lower risk of bowel cancer? Net one of your recommended 2 portions of fish each week with this tasty recipe.

Ingredients

  • 150g brown rice, rinsed under cold water
  • 2 tablespoons reduced-fat pesto
  • 300ml reduced-salt fish or vegetable stock
  • 1 small aubergine, cut into small, bite-sized chunks
  • 160g frozen petits pois
  • 2 white fish fillets (about 140g each), such as cod, skinned and deboned

CALORIES: 491

FAT: 6.2g

5 A DAY: 2

SALT: 0.6g

SUGAR: 7.9g

Method

  1. Into a pan – it needs to have a lid, ideally a large, deep frying pan – mix the rice with the pesto. Then pour over the stock and top with the aubergine – don’t mix the aubergine in – before covering and placing over a high heat. Bring to the boil, then reduce the temperature and allow to simmer for 20 minutes (for rice that takes 30 minutes to cook – adjust for quicker cook rice).
  2. Remove from heat. Add the petits pois and stir, mixing the aubergine into the rice.
  3. Using a spatula, carefully add the fish fillets and push them down a little into the rice and vegetables.
  4. Replace the lid and return to the hob, over a high heat. Allow to boil for 5 minutes or until the rice and fish are cooked through. Reduce the heat and remove the lid. Cook for a further 1–2 minutes, until most of the water has evaporated.
  5. Season with black pepper and serve.


Diet, weight and cancer

LEARN ABOUT OUR CANCER PREVENTION RESEARCH