This nutritionally balanced, substantial breakfast-cum-brunch provides an energy-giving combination of complex carbohydrates, protein, vitamins and minerals. It would also make a filling main meal served with extra green veg.
SERVES 4 PREPARATION 15 minutes COOKING 30–35 minutes
175g/6oz/scant 1 cup brown basmati rice
2 bay leaves
2 tsp low-salt bouillon powder
55g/2oz/scant ¼ cup red lentils
500g/1lb 2oz undyed smoked haddock fillets
3 tbsp unsalted butter or coconut oil
1 large onion, chopped
2 tsp black mustard seeds
150g/5½oz/1½ cups spinach leaves, tough stalks removed
4½ tsp garam masala
4 green cardamom pods, split
2 tsp ground turmeric
4 hard-boiled eggs
freshly ground black pepper
1 Put the rice in a saucepan and pour in sufficient water to cover it by 1cm/½in. Add the bay leaves and bring to the boil. Stir in the bouillon powder, then reduce the heat to its lowest setting. Cover the pan and simmer for 25–30 minutes until the water has been absorbed. Remove the pan from the heat and leave to stand, covered, for 5 minutes.
2 Meanwhile, put the lentils in a pan, cover with water and bring to the boil. Reduce the heat slightly and simmer, part-covered, for 15 minutes or until tender. Drain and leave to one side.
3 Put the fish in a large sauté pan and cover with water. Bring to the boil, then reduce the heat and simmer for 3–5 minutes until cooked. Using a fish slice, take the fish out of the water (reserving 90ml/3fl oz/⅓ cup), remove the skin and any bones and flake the fish into large chunks.
4 Heat half the butter in the cleaned pan and fry the onion for 8 minutes until softened, then stir in the mustard seeds for 1 minute. Add the spinach and remaining spices and cook for 2 minutes, adding the reserved cooking water. Stir in the rice, lentils, haddock and remaining butter and turn gently until heated through. Season to taste. Halve the eggs and arrange them on top before serving.
The rice can be stored in an airtight container in the refrigerator for up to 2 days, then reheated thoroughly with the onion mixture.
Brown rice provides higher levels of fibre and nutrients, such as vitamins B, manganese, magnesium and iron, than white rice.
Food Facts per Portion
Calories 448kcal • Total Carbs 36.1g • total sugar 2g • added sugar 0g