Rice Pan with Shiitake Mushrooms, Coalfish and Green Chillies Recipe

The coalfish is a member of the cod family. They are common all around the British Isles and Ireland. They are particularly fond of wrecks, rocks and kelp forests, keeping quite close to these features. Younger fish will be found closer to the shore, again particularly around rocks – using them as camouflage. They normally grow to over 1m long and weigh up to 30lb, but the average fish caught will be around half that length and weight. This makes them be rich source of fats and proteins necessary for daily growth.

On the other hand often grouped with vegetables, a mushroom provide many of the nutritional attributes of produce, as well as attributes more commonly found in meat, beans or grains. Mushrooms are low in calories, fat-free, cholesterol-free and very low in sodium, yet they provide important nutrients, including selenium, potassium, riboflavin, niacin, vitamin D and more. A sample recipe is here.

Cook time is 25 minutes (serves 3)

Ingredients for the recipe

250g long grain rice

120g shiitake mushrooms

2 medium sized green chillies

2 shallots

800g coalfish fillets

2 tablespoon vegetable oil

4 teaspoon fish sauce

2 tablespoon oyster sauce

125ml fish stock

Cayenne pepper

Procedure for the recipe

• Cook the long grain rice according to the instruction on the package and set aside. Trim the shiitake mushrooms and, depending on their size, leave whole or cut into pieces.

• Peel the shallots and cut into rings. Dry the coalfish and cut into cubes. Heat 1 tablespoon oil, fry the coal fish until golden brown and remove.

• Fry the shallots in the remaining oil until transparent, then consecutively add the mushrooms and chillies and season with the fish and oyster sauces. Add the fish stock and leave to simmer gently for 3 mins.

•  Add the fish and the cooked rice to the vegetables and season to a crispy taste with cayenne pepper. Serve.