Fish Oleekie Food
FISH O'LEEKIE
A great way to serve fish that is filling and tasty.
Provided by Good Food team
Categories Dinner, Lunch, Main course, Side dish, Snack, Supper
Time 27m
Number Of Ingredients 6
Steps:
- Put the leek in a large microwave dish with 4 tbsp of the stock. Cover the dish with cling film, pierce the film with a knife, then microwave on High for 5 mins.
- Uncover the dish, then stir the rice and remaining stock into the leek. Re-cover with cling film, pierce and microwave on High for another 10 mins, stirring halfway through until the rice is very nearly cooked.
- Gently stir in the fish chunks, cover the dish with cling film again, then pierce and cook for a further 5 mins until the fish flakes easily and the rice is tender. Stir in the parsley, lemon zest and juice. Leave to stand for 2 mins before serving.
Nutrition Facts : Calories 413 calories, Fat 4 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 62 grams carbohydrates, Sugar 1 grams sugar, Fiber 1 grams fiber, Protein 36 grams protein, Sodium 1.69 milligram of sodium
BACON & FISH O'LEEKIE
A great way to get kids to eat fish - this low fat dish is simply made in the microwave
Provided by Good Food team
Categories Dinner, Lunch, Main course, Supper
Time 30m
Number Of Ingredients 7
Steps:
- Put the leeks and bacon in a medium microwavable dish with 4 tablespoons of the stock. Cover the dish with cling film, pierce the cling film with a knife and microwave on High for 5 minutes.
- Stir the rice and remaining stock into the leek and bacon and continue to cook uncovered in the microwave for a further 5 minutes. Gently stir in the fish chunks, cover the dish with cling film, pierce the cling film with a knife and cook for a further 10 minutes, until the fish and rice are done.
- Stir in the parsley, lemon zest and juice. Leave to stand for 2-3 minutes and serve straight from the dish.
Nutrition Facts : Calories 437 calories, Fat 6 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 66 grams carbohydrates, Fiber 1 grams fiber, Protein 35 grams protein, Sodium 1.8 milligram of sodium
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