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TROUT, PEPPER AND SPINACH RICE , How to make
400/14oz. Trout fillets
1tsp. Olive oil
7.5cm./3in. pce. of Cucumber
3tbsp. low fat natural Yoghurt
Salt & pepper
2tsp. Olive oil
1 small Onion – chopped
1tbsp. coarsely grated root Ginger
700ml./1.25pt. hot fish/vegetable Stock
2 Red Peppers – grilled and skinned
100g./4oz. Fresh Spinach – shredded
Zest and juice of 1 small Lemon
Raita: Grate cucumber and mix into yoghurt with salt and pepper, add lemon juice to taste, then chill.
Rice & Spinach: Heat oil in large pan, add onion and fry for about 3 minutes until it softens but not brown. Add ginger and rice to pan and cook for 1 minute, stirring, then pour in half the stock and cook over a medium heat, stirring occasionally, until stock is absorbed.
Add remaining stock and pepper strips and cook gently, uncovered, until stock is almost absorbed and the rice just cooked.
Add the spinach and let it wilt down for a minute or so. Remove from the heat, then stir in the lemon rind and enough juice and seasoning to taste.
Fish: While the rice is cooking, heat the grill to high, brush the fish lightly with oil and sprinkle with freshly ground black pepper. Grill, flesh-side up, for ¾ minutes until the fish is just cooked. Peel the skin from the fish and break the flesh into chunks (check for bones). Gently stir the flaked trout into the rice and serve.