Cook the rice till almost done, drain and set aside. Rice will cook fully later in recipe.

Cut the fish fillet into bite size chunks. Season with salt and pepper.

Heat some olive oil in a medium hot pan. Sprinkle some flour over the fish and toss to coat. Fry fish till browned. Set aside.

In a dry pan, toast the mustard, fennel, and cumin seeds till aromatic. Set aside.

Add olive oil to pan. Cut onions into half rings. Cut peppers into thin strips. Sauté onions till translucent, then add peppers.

As onions/peppers sauté, add toasted seeds, paprika, cayenne (optional) and season with salt and pepper. Add chicken stock and cook till the stock reduces. Take off the heat.

Add spice for rice to cooked rice. Adjust for taste, making sure to coat the rice evenly.

In an oven proof/microwaveable dish with a lid, spread a layer of rice on the bottom. Add a layer of the sautéed onions/peppers mix. Then add the fish. Repeat layers till ingredients used up, ensuring the top layer is rice.

Cover the dish and place in the microwave on high for between 6 and 10 minutes depending on the power of your microwave.

Eat and enjoy!