Ingredients
Serves 2
- 80g wholegrain rice
- 5 teaspoons rapeseed oil (25g)
- 1 onion
- 1 red pepper
- 1 yellow pepper
- 1 green pepper
- 2 x 150g boneless and skinless firm white fish fillets (such as haddock, hake, cod or pollock)
- 200g salsa (readymade from a carton or jar)
- 20g light cream cheese (such as Philadelphia)
- small handful flat-leaf parsley leaves (optional)
- salt (optional) and freshly ground black pepper
Method
- Rinse the rice in a sieve and put in a pan with 250ml of water and a pinch of salt (optional). Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes and then leave to sit for another 10 minutes for perfectly cooked rice (or simply cook according to packet instructions).
- This rice can sit happily for up to 30 minutes with the lid on – you'll need 100g of cooked rice in total or if you are short of time use the microwavable sachet for convenience.
- Meanwhile, heat a wok or large frying pan over a medium heat. Trim the onion, then cut in half, peel and finely chop. Add half the oil to the heated pan and sauté the onion for 2-3 minutes until softened but not coloured, stirring occasionally with a wooden spoon.
- Cut the peppers in half and remove and discard the core and seeds, then thinly slice. Stir into the onion and continue to cook for another 3-4 minutes until tender.
- Heat a separate large non-stick frying pan over a medium heat. Season the fish fillets lightly with salt (optional) and add plenty of freshly ground black pepper.
- Add half the oil to the pan and swirl it around then add the fish fillets, presentation side down and cook for 3 - don't be tempted to keep turning it or this lovely caramelisation will not happen.
- Using a fish slice, turn the fillets over and cook for another 3-4 minutes until cooked through and tender. To test the fish is cooked, make a small cut with a small sharp knife to see if the flesh has turned from translucent to opaque.
- Stir the salsa into the onion and pepper mixture with the cream cheese and simmer for another 1-2 minutes until slightly reduced and thickened.
- Divide the rice among the plates and put a piece of the fish on each one, then spoon over the salsa to serve and garnish with the parsley, if liked.
