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Fish Pilaff with Sunflower Seeds Serves 4

  • Ingredients:

  • 455g (1lb) plaice fillets, defrosted, skinned and cut into strips
  • 30g (1oz) butter or margarine
  • 1 small onion, finely chopped
  • 225g (8oz) long grain brown rice
  • pinch turmeric or saffron threads
  • 750ml (30 fl oz) vegetable stock
  • 115g (4oz) button mushrooms, sliced
  • 1 courgette, thinly sliced
  • 1 small red pepper, cut into strips
  • 0.5 x 5ml spoon (half a teasp) ground cinnamon
  • salt and freshly milled black pepper
  • 55g (2oz) sunflower seeds


  1. Melt the butter in a large pan.  Cook the onion until soft and transparent.  Stir in the rice, turmeric and half the stock.  Simmer for 15 minutes, stirring occasionally.  Add more stock as necessary.
  2. Stir in the mushrooms, courgette, and pepper and cook for 3-4 minutes until slightly softened and stock is almost absorbed.
  3. Stir in the fish, cinnamon and seasonings. Cook for a further 5 minutes.
  4. Sprinkle with sunflower seeds and serve immediately.
Recipe kindly donated by The Seafish Industry