This recipe works just as well as a lunch box salad as it does a quick and easy supper that can be made in advance to feed hungry kids straight after school. It's packed with protein and uses basmati rice which has the added advantage of releasing it's sugars into the blood stream helping to keep energy levels high and hunger pangs at bay.

Serves 4 adults ( 6-8 children, depending on age)

Preparation time 15 minutes

Cooking time 45 minutes

175g brown basmati rice
2 tsp virgin olive oil
1 onion, peeled and chopped
2-3 garlic cloves, peeled and crushed, optional
A few strands saffron
750 -900 ml vegetable stock
100g undyed smoked haddock fillet, skinned and cut into small pieces, optional
350g white fish, such as cod loin, skinned if necessary and cut into small pieces
50g frozen peas
50g frozen sweetcorn kernels
225g tomatoes, chopped
freshly ground black pepper
1 tbsp freshly chopped coriander (optional)
2 hard boiled eggs, shelled and quartered

Rinse the rice and reserve. Heat the oil in a large frying pan and fry the onion and garlic for 3 minutes. Add the rice and continue to fry, stirring for a further 2 minutes then stir in the saffron. Stir well. Add half the stock, bring to the boil then reduce the heat to a simmer and cook for 25 minutes, adding more stock as the stock is absorbed, stirring occasionally.

Add the fish, peas, sweetcorn and tomatoes and cook for a further 5-10 minutes. Stir, add black pepper if using and the chopped coriander. Cook for 5 minutes or until the rice is tender. Serve in warm serving dish and garnish with the hard boiled egg.

Cooks tip: Rice should be simmered rather than boiled and cooked until the rice is tender but the grains still retain a ‛bite'