1 leek, finely sliced
500ml/18fl oz vegetable stock
300g/10oz basmati rice
500g/1lb 2oz cod or haddock fillet, skinned and cut into large chunks
handful parsley, roughly chopped
finely grated zest and juice 1 lemon
Put the leek in a large microwave dish with 4 tbsp of the stock. Cover the dish with cling film, pierce the film with a knife, then microwave on High for 5 mins.
Uncover the dish, then stir the rice and remaining stock into the leek. Re-cover with cling film, pierce and microwave on High for another 10 mins, stirring halfway through until the rice is very nearly cooked.
Gently stir in the fish chunks, cover the dish with cling film again, then pierce and cook for a further 5 mins until the fish flakes easily and the rice is tender. Stir in the parsley, lemon zest and juice. Leave to stand for 2 mins before serving.
413 kcalories, protein 36g, carbohydrate 62g, fat 4g, saturated fat 1g, fibre 1g, sugar 1g, salt 1.69g