Recipes

Tuna and Fennel Pilaff

A family meal which mostly uses store cupboard ingredients, you can substitute celery for fennel if you don't like its aniseedy flavour. Vegetarians may use boiled green lentils instead of the tuna. Either way, this easy pilaff will keep for 24 hours in the fridge and is equally delicious served as a salad with cherry tomatoes.

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Ingredients


2 tbsp olive oil
1 medium onion, finely chopped
1 medium fennel, finely chopped
1 large or 2 small celery sticks, finely chopped
240g mixed basmati, red and wild rice
500ml boiling water
2 x 185g can tuna in spring water
1 tbsp fresh dill, chopped

Summary...

Calories: 325

No of servings: 4

Preparation time: 10 minutes

Cooking time: 25 minutes


This recipe is suitable for the following diets: Simple Solution (LCD). 

Overview

1. Heat the oil in a non stick saucepan and gently fry the onion, celery and fennel for 8-10 minutes until starting to become a little tender.
2. Stir in the rice and water, and bring to the boil. Cover and simmer for 15-20 minutes until the rice becomes tender. Add more water if required.
3. Meanwhile chop the dill, and drain the tuna.
4. When the rice is cooked and the vegetables tender flake in the tuna and stir in the dill.
5. Season to taste, and serve with a side salad of leaves.

 

Vegetarian version: Omit the tuna and boil 150g green/ brown lentils until just tender and stir before serving.

Storage: The pilaff can be kept refrigerated for 24 hours. Warm until piping hot in a microwave oven or served chilled as a salad. Not suitable for freezing.

Nutritional Info

Energy kcal 325.00
Protein g 19.50
Carbohydrate g 47.30
Of which sugars g 3.80
Fat g 6.40
Of which saturates g 0.90
Fibre g 2.90
Sodium g 0.20
Salt g 0.50
Portions of vegetables 2