Fish
A fresh, vibrant and delicious dish rich in protein and iron, accompanied with a flavour packed dressing that packs a punch.
No Fish option - replacement is chicken breast fillet.
No Fish option - replacement is chicken breast fillet.
1. Place rice in a saucepan and cover with water. Bring to the boil and simmer for 15-20 minutes, or until tender. Drain and rinse.
2. Dice avocado. Slice 1/2 the coriander and 1/2 the chives. Combine with yoghurt, 1/2 lime juice and 2 tbsp water. Blend using a stick mixer or blender until smooth. Season with salt and pepper to taste.
3. Chop tomatoes and remaining coriander. Slice remaining chives. Remove corn kernels from cobs. Combine with drained beans, 2 tbsp olive oil and lime juice. Season with salt and pepper to taste.
4. Combine 1/2 tsp each of paprika, cumin and turmeric with 1 tbsp oil and coat fish. Heat 1 tbsp oil in frypan over high heat. Cook fish on both sides for 3-4 minutes, or until cooked through. Season with salt and pepper to taste.
5. Divide rice between serving bowls. Flake fish and add to the rice with salsa and dressing.
Slice jalapeño to garnish.
Notes:
Dollop with any extra yoghurt if desired.
No Fish option - replacement is chicken breast fillet.
Dice chicken and season as per step 4. Cook for 6-8 minutes, or until cooked through.
2. Dice avocado. Slice 1/2 the coriander and 1/2 the chives. Combine with yoghurt, 1/2 lime juice and 2 tbsp water. Blend using a stick mixer or blender until smooth. Season with salt and pepper to taste.
3. Chop tomatoes and remaining coriander. Slice remaining chives. Remove corn kernels from cobs. Combine with drained beans, 2 tbsp olive oil and lime juice. Season with salt and pepper to taste.
4. Combine 1/2 tsp each of paprika, cumin and turmeric with 1 tbsp oil and coat fish. Heat 1 tbsp oil in frypan over high heat. Cook fish on both sides for 3-4 minutes, or until cooked through. Season with salt and pepper to taste.
5. Divide rice between serving bowls. Flake fish and add to the rice with salsa and dressing.
Slice jalapeño to garnish.
Notes:
Dollop with any extra yoghurt if desired.
No Fish option - replacement is chicken breast fillet.
Dice chicken and season as per step 4. Cook for 6-8 minutes, or until cooked through.
Red rice 1 packet (300g)
Avocado 1
Coriander 1/2 bunch *
Chives 1/2 bunch *
Natural Yoghurt 1/2 tub (100g)
Lime 1
Tomatoes 2
Corn cobs 2
Black beans 400g
White fish fillets 2 packets
Jalapeño 1
From your pantry:
oil (for cooking + olive), salt, pepper, smoked paprika, ground cumin, ground turmeric
Avocado 1
Coriander 1/2 bunch *
Chives 1/2 bunch *
Natural Yoghurt 1/2 tub (100g)
Lime 1
Tomatoes 2
Corn cobs 2
Black beans 400g
White fish fillets 2 packets
Jalapeño 1
From your pantry:
oil (for cooking + olive), salt, pepper, smoked paprika, ground cumin, ground turmeric
