Cod & Tomato Rice

A simple cod dish with fluffy white rice, peppers and a light tomato and herb sauce. Familiar ingredients and no jarred sauce.

🔎 Equipment

Large frying pan with lid, chopping board, knife, measuring jug

🥘 Ingredients

• Cod fillets - 170 g
• Dry white basmati rice - 70 g
• Chopped tomatoes - 12.5 g
• Red pepper, diced - ¼
• Onion, finely sliced - ¼
• Courgette, diced - ¼
• Olive oil - ¾ tbsp
• Garlic, crushed - ½ clove
• Dried oregano - ¼ tsp
• Dried parsley - ¼ tsp
• Paprika - ⅛ tsp
• Water - 37.5 ml
• Lemon juice - ¼ tbsp
• Black pepper - To taste
• Fresh parsley - handful
• No added salt - As required

👨‍🍳 Method

1. Heat ¼ tbsp olive oil in a large frying pan and gently cook the onion, pepper and courgette for 5–6 minutes.
2. Add the garlic, oregano, parsley and paprika and cook for 30 seconds.
3. Stir in the chopped tomatoes and water.
4. Add the rice and stir well.
5. Bring to a gentle simmer, cover and cook according to the rice packet instructions, stirring occasionally.
6. Season the cod with black pepper.
7. When the rice is nearly cooked, place the cod fillets on top.
8. Cover and cook for around 8–10 minutes, until the cod is completely cooked through and flakes easily.
9. Drizzle over the lemon juice and remaining olive oil.
10. Finish with fresh parsley and serve.

📊 Nutrition

🥗 Dietary Guide

Source