Poached haddock with lemon sauce and rice

By admin
10 April 2014

A quick, tasty meal of poached fish and rice prepared in the microwave.

Serves 4 Preparation: 10 min Cooking: 20 min

  • 8 haddock fillets
  • 250 ml (1 c) milk
  • 25 g butter
  • 30 ml (2 T) flour
  • juice of ½ lemon


  • 250 ml (1 c) rice
  • 500 ml (2 c) boiling water
  • 2 ml (½ t) turmeric
  • salt and pepper
  • 10 g butter
  • 5 ml (1 t) honey
  • handful of parsley, chopped, to garnish

1. Put the haddock in a microwave-safe dish and pour the milk over.

2. Cover the dish with clingfilm, ensuring it doesn’t touch the fish and leaving a small opening for steam to escape.

3. Cook on high for 3 minutes or until done. Leave to stand in the dish.

4. Put the butter in a microwave-safe bowl and melt in the microwave for 30 seconds. Tip in the flour and whisk until blended.

5. Add 30 ml (2 T) of the poaching milk to the flour mixture. Whisk to form a smooth paste. Continue adding milk a little at a time and whisking until all the milk has been added.

6. Microwave on high for 3 minutes, whisking after every minute. Add the lemon juice.

7. Rice: Mix the rice, water, turmeric, salt and pepper in a microwave-safe bowl. Cover with clingfilm, leaving a small gap, and cook on high for 10 minutes. Tip into a sieve and rinse with cold water.

8. Return the rice to the bowl, stir in the butter and honey, and reheat for 5 minutes on high, stirring after 3 minutes. Stir in the parsley and serve with haddock and lemon sauce.

- Hope Malau

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