Recipe: Mediterranean fish one-pot

Haddock is a great source of vitamin B Image: Laura Strange

This easy one-pot recipe is gluten and dairy free and packed with protein and vitamin B, making it a great mid-week meal choice for those looking after their bones.

Prep time: 5 mins
Cook time: 40 mins
Serves: 2 adults or 4 smaller portions

Ingredients

• 1 small red onion
• 1 small courgette, grated
• 200g basmati rice
• 2 tsp dried oregano
• 5 tsp sundried tomato paste
• 400ml veggie stock
• 100 ml white wine
• 1 large sprig basil, leaves removed and torn into small pieces
• 400g haddock loin, chopped into large chunks
• 150g baby plum tomatoes, halved
• 50g green olives, chopped

Method

1. Finely dice the onion and then fry gently in a high-sided lidded frying pan with a little olive oil. Soften for 5 minutes then add the grated courgette and oregano and cook for a further 5 minutes over a low heat. Add the rice to the pan with the onion and courgette, pour in the white wine and allow it to simmer for a couple of minutes until the wine has been absorbed into the rice.
2. Make the stock and add the sundried tomato paste to the stock itself. Stir to combine then pour the stock and tomato paste into the pan with the rice. Bring to the boil then turn the heat down to low, place the lid on the pan and simmer for 15 mins.
3. Remove the lid and simmer for a further 5 minutes. Test the rice and add a little water if needed.
4. Once the rice is almost cooked, nestle the fish pieces into the bed of rice so that the sides of the fish are completely covered. Scatter the tomatoes and olives over the top of the rice and press them gently into the top. Sprinkle half the basil over as a final touch and place the lid back on the pan to cook for a final 10 minutes.
5. Remove the lid and check that the fish is cooked through, then serve with the remaining basil scattered over the top of the dish, with a good grating of black pepper. Serve with extra dollops of sundried tomato paste on the fish if you like.

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My Gluten Free Guide 

Laura is a gluten-free recipe developer and author of cookbook "Eat & Enjoy Gluten Free", which features 100 delicious gluten-free recipes. Diagnosed with coeliac disease 25 years ago, she is passionate about helping other gluten-free people to rediscover their love of food. You can find her on social media @myglutenfreeguide. Find more delicious, bone-friendly recipes now at My Gluten Free Guide.