High proteinHigh carb

Smoked Fish Rice

Rice, fish and egg. It works at any time of day.

30 min Serves 1 Stove, Frying pan, Saucepan

Per serving

842

kcal

57.3 g

protein

79.6 g

carbs

31.6 g

fat

6.8 g protein per 100 kcal · 6.1 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • White rice, dry weight80 g
  • White fish fillet180 g
  • Egg110 g
  • Frozen peas80 g
  • Curry paste15 g
  • Butter20 g
  • Spring onion(optional)20 g

Method

  1. 1Cook the rice and boil the eggs for seven minutes.
  2. 2Poach the fish in a little water for six minutes, then flake it.
  3. 3Fold everything together in butter with the paste, eggs quartered on top.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

How to tell fish and prawns are cookedShow

Fish cooks fast and goes dry just as fast, so look rather than time.

  1. Raw fish is shiny and see-through. Cooked fish turns opaque (solid white or pale pink) all the way through.
  2. Press the thickest part gently with a fork: cooked fish separates into flakes easily.
  3. Raw prawns are grey; cooked they are pink all over and curl into a loose C. A tight O means overcooked and rubbery.

Ready when: Opaque right to the centre and flaking at a gentle push.

Frozen vegetables need cookingShow

Frozen vegetables and sweetcorn are usually blanched, not fully cooked. After a listeria outbreak linked to frozen sweetcorn, food agencies advise cooking them unless the pack says 'ready to eat'.

  1. Add them straight from frozen — no need to thaw.
  2. Cook until they are piping hot all the way through, even if they are going into a salad (let them cool after).
Cooked rice: cool it fast, eat it within a dayShow

Uncooked rice can carry spores (Bacillus cereus) that survive cooking. If cooked rice sits warm, they wake up and make a toxin that reheating does not destroy. The fix is easy: don't let it sit warm.

  1. Eat it straight away, or cool leftovers quickly — spread it out on a plate or tray so it cools within about an hour.
  2. Then put it in the fridge. Eat it within 24 hours.
  3. Reheat it only once, until it is steaming hot all the way through.
Spring onionsShow

Mild and quick. The white part is stronger; the green tops are softer and often scattered over at the end.

  1. Trim off the hairy root and any tired tips of the green.
  2. Line them up together and slice across into thin rings, or slice long thin strips at an angle.
Cooking riceShow

Two easy ways: boil it like pasta (hardest to get wrong), or the absorption method (fluffier).

  1. Rinse it in a sieve under the cold tap until the water runs mostly clear.
  2. Like pasta: boil in lots of salted water, 10–12 minutes for white rice (brown takes 25–30), tasting until tender, then drain.
  3. Absorption: 1 mug of rice to 1½ mugs of water and a pinch of salt. Boil uncovered until the water drops below the rice and small holes appear, then lid on, lowest heat, 12–15 minutes. Don't lift the lid.
  4. Take it off the heat and leave it covered for 5–10 minutes, then fluff it up with a fork.

Ready when: Each grain is soft all the way through, with no chalky white centre.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.