• 100 g basmati rice
  • 0.5 tsp mild curry powder
  • 1 medium egg
  • 150 g skinless boneless cod fillet
  • 300 ml whole milk
  • 2 medium tomatoes, chopped
  • 2 tbsp chopped fresh flat-leaf parsley


  1. 1

    Place the rice in a pan with 200ml cold water and the curry powder. Bring to the boil. Cover and simmer over a low heat for 12 mins. Drain and set aside.

  2. 2

    Meanwhile, in a separate pan of boiling water, cook the egg for 8 mins. Drain. Let cool. Peel and finely chop then set aside.

  3. 3

    Check the cod for bones. Put in a small pan then add the milk and bring to a simmer. Poach for 3-4 mins until it starts to flake. Drain the milk; discard. Transfer the cod to a bowl.

  4. 4

    Flake the cod into pieces; mix with the tomatoes and parsley. Add to the cooked rice along with the chopped boiled egg, and stir to combine.

Nutritional Details

Each serving provides
  • Energy 3153kj 753kcal 38%
  • Fat 19.2g 27%
  • Saturates 9.2g 46%
  • Sugars 17.4g 19%
  • Salt 0.8g 13%

% of the Reference Intakes

Typical values per 100g: Energy 435kj/104kcal

Each serving provides

88.0g carbohydrate 4.1g fibre 55.1g protein

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