Grilled fish and vege rice

Serves: 4

Time to make: 20 mins

Ingredients

More weights & measures

1 cup basmati rice

2 cups frozen corn sweetcornXand pea mix

300g parsnips, trimmed, cut lengthways

2 bunches baby carrots, trimmed

500g white fish fillets eg. tarakihi

¼ cup finely-grated fresh parmesan cheese

⅓ cup tzatziki

1 lemon, cut in wedges

Instructions

Stay Awake

1 Place rice in a small saucepan and add 1 1/2 cups water. Simmer, covered, for 10-15 minutes or until cooked. Add corn and pea mixture in the last 2 minutes of cooking. Fluff with a fork and keep warm.

2 Meanwhile, steam parsnips and carrots for 6-8 minutes or until tender. Keep warm.

3 Meanwhile, preheat grill and baking tray. Place fish fillets on a piece of tinfoil and sprinkle with parmesan. Place tinfoil and fish on the hot baking tray and place under grill.

4 Grill fish for 2-3 minutes (on one side only) or until cooked through and cheese is golden.

5 Serve fish with rice mixture, vegetables, tzatziki and lemon wedges.

Variations

Make it gluten free: Check tzatziki is gluten free.

Nutrition Info (per serve)

Calories 409 cal

Kilojoules 1710 kJ

Protein 35 g

Total fat 5 g

Saturated fat 2 g

Carbohydrates 55 g

Sugar 14 g

Dietary fibre 10 g

Sodium 270 mg

Calcium 220 mg

Iron 2 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.