HERBY FISH FINGERS WITH CHINESE-STYLE RICE

Herby fish fingers with Chinese-style rice image

This healthy, gluten-free lunch or dinner supplies a balance of carbs and protein, making it perfect for refuelling after exercise

Provided by Sara Buenfeld

Time 45m

Number Of Ingredients 11

Ingredients

100g brown basmati rice
160g frozen peas
50g French beans
3 spring onions , finely chopped
½ tsp dried chilli flakes
good handful coriander , roughly chopped
2 tsp tamari
few drops sesame oil
1 tbsp cold-pressed rapeseed oil
2 large eggs
280g pack skinless cod loins cut into chunky strips (cut into 4 strips per loin)

Steps:

Cook the rice in a pan of water for 25 mins, adding the peas and beans for the last 6 mins. Drain, then return to the pan and stir in the spring onions, chilli flakes, all but 1 tbsp chopped coriander, the tamari and sesame oil. Cover.
Meanwhile, heat a large non-stick pan with the rapeseed oil Beat the eggs with the remaining 1 tbsp coriander. Cut the fish into chunky strips, then coat them in the egg and fry in the oil for a couple of mins each side until golden. Remove the fish from the pan and tip in the rice with any remaining egg and stir. Serve in bowls, topped with the fish.

Nutrition Facts : Calories 487 calories, Fat 14 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 47 grams carbohydrates, Sugar 7 grams sugar, Fiber 7 grams fiber, Protein 40 grams protein, Sodium 1.14 milligram of sodium