Courgette and fish pilaf recipe

Name: Courgette and fish pilaf
Yield: Serves 4
Ingredients: 3 tbsp olive oil; 3 red onions, thinly sliced; 2 courgettes; 4 frozen white fish fillets; 300g long-grain rice, rinsed and drained well; 1 reduced-salt vegetable (or fish) stock cube, made up to 600ml; 50g reduced-salt pitted green olives, finely chopped; 15g fresh parsley, finely chopped; 20g fresh basil, finely chopped; ½ lemon, zested and juiced; 1 tsp Dijon mustard

Created by The Tesco Recipes team

A perfect option for a midweek meal, these fragrant fish parcels are a perfect pairing with veg-packed pilaf. Finish off the dish with a drizzle of a lemony olive dressing, if you fancy.

See method

Serves 4
10 mins to prepare and 30 mins to cook
524 calories / serving

Healthy

Shop your ingredients

Tesco Olive Oil 250Ml
3 tbsp olive oil
£3.10
£12.40/litre
Tesco Red Onions Loose
Aldi Price Match
3 red onions, thinly sliced
£0.20
£0.95/kg
Tesco Courgettes Loose
Aldi Price Match
2 courgettes
£0.56
£2.78/kg
Hearty Food Co 4 Breaded White Fish Fillets 400G
Aldi Price Match
4 frozen white fish fillets
£1.99
£4.98/kg
Tesco Microwave Jasmine Rice 250G
300g long-grain rice, rinsed and drained well
£0.70
£2.80/kg
Oxo Reduced Salt Vegetable Stock Cubes 12 Pack 71G
Any 4 for 3 Clubcard Price - Cheapest Product Free - Selected Cooking Ingredients
Offer valid for delivery from 29/09/2026 until 26/10/2026
1 reduced-salt vegetable (or fish) stock cube, made up to 600ml
£2.65
£37.32/kg
Tesco Reduced Salt Pitted Green Olives 340g
50g reduced-salt pitted green olives, finely chopped
£1.10
£6.75/kg DR.WT
Tesco Fresh Cut Flat Leaf Parsley 30G
Aldi Price Match
15g fresh parsley, finely chopped
£0.50
£16.67/kg
Tesco Fresh Cut Basil 30G
Aldi Price Match
20g fresh basil, finely chopped
£0.50
£16.67/kg
Tesco Lemons Each
½ lemon, zested and juiced
£0.37
£0.37/each
Tesco Dijon Mustard 185G
Aldi Price Match
1 tsp Dijon mustard
£0.45
£2.43/kg

Method

Preheat the oven to gas 6, 200°C, fan 180°C. Heat 1 tbsp oil in a large, lidded saucepan over a medium heat and cook the onions, stirring, for 15-20 mins until really soft.
Meanwhile, peel about 24 long ribbons of courgette with a veg peeler, reserving the trimmings. Season the fish and wrap with the courgette ribbons, overlapping slightly to cover the whole fillet. Place on a lined baking tray, brush with ½ tbsp oil and set aside.
Roughly chop the courgette trimmings, then add to the onions with the rice and stir well. Pour in the stock and bring to the boil. Reduce the heat to low, cover the pan and simmer for 10 mins. Remove from the heat and leave to steam for 10 mins without removing the lid.
Meanwhile, once the rice is simmering, bake the fish for 20 mins or until cooked through.
Mix the olives with the herbs, lemon zest and a squeeze of juice (to taste), the mustard, 1½ tbsp oil and 1-2 tbsp water to loosen to a thick sauce. Season with pepper, then fork half the mixture through the steamed rice. Divide between 4 plates, then top with the fish and the remaining sauce.