Body and soul

March  2, 2011
3 Ratings
  • Serves 2-4
Author Notes

Last night for dinner I made brown rice with teff and shredded carrots cooked in a combination of carrot juice and broth. Combined with filet of sole and roast carrots (roasted carrots with a few pals, a separate recipe on this site), this was a wonderful dinner. Earlier, I had cooked the rice with teff only using carrot juice, and I found that too sweet. By tempering it with broth and zest, it is nicely balanced. Carrots were the secret star of it all, the glue that brought all the ingredients together. In a way they are the soul of this recipe, with the sole as the body. —Sagegreen

What You'll Need
  • The grains
  • 1/3 cup brown teff grains
  • 1 cup long grain brown rice
  • 1 1/2 cups carrot juice
  • 1 3/4 cups fish broth
  • 1/2 cup finely grated carrot
  • 1/2 inch ginger, peeled and grated
  • 1 teaspoon Meyer lemon zest
  • pinch of Maldon salt flakes
  • The fish
  • 2 tablespoons olive oil
  • 1 pound filet of sole
  • fresh milled pepper to taste
  • pinch of Maldon salt flakes
  • water just enough to cover the fish
  • 1 Meyer lemon, thinly sliced
  • 1 tablespoon chopped flat leaf parsley and sprigs of fresh dill
  • 1 cup roast carrots and parsnips with garlic and onions (see other recipe)
  • lemon wedges for garnish
  • fresh dill for garnish
  • sprinkle of sweet paprika, optional garnish
  1. The grains
  2. Heat the teff grains in a pan. Combine all the ingredients in a rice cooker or pan. Bring to a boil and let cook until tender, about 40 minutes.
  1. The fish
  2. In a shallow baking pan coat the bottom with olive oil. Season the fish with salt and pepper. Place the fish on top of the olive. Arrange the lemon slices, parsley, and dill on top. Pour water in the pan just enough to cover the top of the fish. On top of this arrange the roasted carrots and parsnips, with whatever other vegetables you have also roasted before (golden beets, yellow peppers, onions, garlic). If you don't have roasted carrots, then some plain cooked carrots and parsnips will do.They will contribute to the broth flavor.
  3. Bake in a 350 degree oven until the fish is cooked, about 20 minutes.
  4. Dish out the grains first. Serve the fish next to the grains. Top with the carrot and parsnips (with beets and peppers). Ladle the broth from the fish over everything. Serve with lemon wedges, fresh dill and a sprinkle of paprika.
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