Ingredients

• 4 x 170g (6oz) thick cod or huss fillets, fresh or defrosted, skinned
• 1 x 15ml spoon (1 tablespoon) olive oil
• 1 medium onion, finely chopped
• 225g (8oz) risotto rice
• rind and juice of 1 orange
• 5 x 15ml spoon (5 tablespoons) fresh chopped coriander
• salt and pepper • 850ml (1 1/2 pints) chicken or vegetable stock

Method

1. Heat the oil in a pan and cook the onion, until soft. Add the rice, orange rind and juice, coriander and seasoning. Stir until all the rice is coated.
2. Add 600ml (1 pint) of the stock. Cook until absorbed. Stir well.
3. Add 150ml (1/4 pint) stock, stir. Top with fish, cover and cook for 2-3 minutes. Add remaining stock if necessary. Cook for a further 2-3 minutes.

Serves 4

NUTRITIONALVALUES PER PORTION (APPROX) 400 Kilocalories; 37g Protein; 6g Fat; 49g Carbohydrate; 1g Fibre.

With Kind Permission © The Sea Fish Industry Authority.

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