Mediterranean Baked Fish & Rice

Serves: 4

Time: 40 mins

Ingredients

• 2 cloves garlic sliced 

• 2 red onions diced 

• 2 peppers diced 

• 2 tomatoes diced 

• Bunch of parsley chopped 

• 400g rice, rinsed in a sieve

• 1 veg stock cube 

• Boiling water 2 x the quantity by volume of rice

• 4 fillets white fish 

• 1 lemon. 1/2 cut into thin slices. 1 to garnish 

• Pesto to serve 

Method

1. Heat 2 tbs olive oil in a large pan 

2. Fry the garlic for 30 seconds, add the onion and pepper, cook on a medium heat for 5 minutes until soft 

3. Add the tomatoes and half of the parsley, cook for a further 2-3 minutes 

4. Crumble in the stock cube, add the rice with a pinch of salt and mix well so it is coated in the oil. Cook for 1 minute then pour over the water, add the sliced lemon and stir 

5. Bring to the boil then transfer to an oven proof dish (if the pan is oven proof you can do it in the pan)

6. Lay the fish on top 

7. Cover tightly with foil and bake for 15-20 minutes until the fish of cooked and the rice if fluffy 

8. Serve with a dollop or pesto and the remaining parsley and lemon 

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