Easy to make, this one-dish meal is a balanced diet. It has an array of colourful grilled vegetables, animal protein in the form of fish served on a bed of herb rice.
200 gm fish
30 ml olive oil
10 gm garlic
Salt as per taste
Pepper, a pinch
2 gm thyme
15 ml white wine
2 gms chilli flakes
50 gms red bell pepper
30 gms each green and
yellow bell pepper
100 gms tomato, pureed
100 gms grilled vegetables
(zucchini, carrot, beans, baby corn, broccoli)
50 gms basmati herb rice, cooked
2 gms pine nuts
2 gms parsley
Marinate the fish with garlic, thyme, mustard, salt and pepper.
Grill the marinated fish. Roast all the bell peppers and make a paste.
To prepare the Harra sauce, heat the pan.
Add olive oil, sauté garlic till it turns brown, add onion and bell pepper, sauté it.
Add 15 ml white wine, add fresh tomato paste, sauté all again.
Add the roasted bell pepper paste, cook all together for about five minutes.
Finally, add thyme, salt and lemon juice.
Served with herbal rice and grilled vegetables.