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    • Fish and Rice

    Mark Sharron
    Medium difficulty
    30 minutes
    2-4
    Amount Per Serving: Calories 200; Fat 6g; Carbs 13g; Protein 11g
    Fish and Rice is a simple yet delicious meal that the whole family can enjoy. It is easy to make, requires minimal ingredients and is packed with protein, making it a nutritious option for any meal. With just a few simple steps, you can have a delicious, healthy and satisfying meal on the table in no time.  
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    Ingredients

    • 2 cups cooked white rice
    • 2 tablespoons olive oil
    • 1 pound fish fillets, such as tilapia or cod
    • Salt and pepper
    • 2 cloves garlic, minced
    • 2 tablespoons fresh lemon juice
    • 2 tablespoons chopped fresh parsley

    Method

    • To make Tuna Fish Cakes, start by draining the canned tuna. 
    • While the rice is cooking, prepare the eel by grilling or frying it.
    • Put the tomato paste, olives, and butter into a blender or food processor and whizz until smooth.
    • Put the oats in the blender or food processor, slightly broken up.
    • Coat the fillets with the butter mixture while grilling.
    • Heat a large skillet over medium-high heat and add the fish cakes.
    • Add the cooked rice to the skillet and stir to combine.
    • Dip in the flour and coat each fishcake. Dip in the egg and then coat with crumbs. Repeat this process until you have 24 fishcakes. Chill the fish cakes for one hour.
    • Place the fish back in the skillet and cook for an additional 2 minutes.
    • Serve the Fish and Rice with your favourite sides.