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This light and healthy recipe makes for a perfect lunch menu. The dash of lemon in the recipe lends a tangy flavour to this fish which can be baked or grilled according to your choice.

  • 1 kg fish fillets (flounder, trout, tilapia or cod*)
  • 3 carrots, peeled and chopped
  • 4 stalks of celery, chopped
  • 1 large yellow onion, chopped
  • 1 handful of parsley, finely chopped
  • Juice of 1-2 lemons
  • 2 cups of uncooked rice 
  • 2 garlic cloves, peeled and crushed
  • Salt, pepper, and olive oil to taste
  • A "spicy" seasoning such as cajun seasoning, cayenne pepper, paprika or chili powder to taste
  • Your own homemade spice blend of: 1 part salt, 1-1½ parts pepper, 2 parts garlic powder and 1-2 parts spicy seasoning. Taste and adjust levels as needed.
  • Cook the rice according to the directions on the package and set aside.
  • Meanwhile, in a large sauté pan, heat olive oil over medium heat. Add the garlic clove for a minute and then add the onion and a pinch of salt and stir.
  • Sauté the onions and garlic for about 3 minutes. Add the carrots, celery and a few pinches of your homemade spice mixture.
  • Stir and sauté for around 4-5 minutes until the carrots begin to soften.
  • Add in the chopped parsley and lime juice and stir. Let cook for around 1 more minute and taste.
  • Adjust seasoning as needed.
  • Turn off the heat and let the mixture sit while you cook the fish.

How to cook the Fish: You can either choose to Grill it or Bake it.

Option 1: Grilling the fish (for flounder, trout or tilapia fillets):

Heat a grill pan over medium-high heat. Sprinkle one side of each fish fillet with your spice mixture. Spray the grill pan lightly with cooking spray and put the fish, spiced side down onto the grill and cook for around 3-4 minutes. Don’t overcrowd the grill. Typically the fish should be cooked in two batches, depending on how many fillets being used. While the fish cooks, sprinkle the spice mixture over the top of the fillets. Flip the fillets after 3-4 minutes and cook again for around 3-4 minutes. Transfer the cooked fillets to a plate and repeat if needed with the rest of your fillets. 

Option 2: Baking the fish (For use with cod fillets):

Pour ½ tablespoon olive oil on the bottom of a baking dish. On both sides of the fish put: olive oil, the juice of 1 lime, and the spice mixture to taste. Bake for 12-17 minutes, depending on the thickness of the fillets.

  • Mix the vegetables and Kohinoor Basmati rice and cubes of fish
  • Transfer the cooked rice into the saucepan where you cooked the vegetables.
  • Add a few pinches of salt and pepper as well as some of the spice mixture.
  • Mix together, taste and adjust seasoning as needed.

 

 

Not reviewed yet

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