Roast cod on tomato rice

Roast cod on tomato rice

A wonderfully fresh and vibrant dinner that's perfect for summer.

4.5 out of 5 stars(2) Rate this recipe
High protein1 of your 5 a day
  • Serves4
  • CourseMain meal
  • Prepare10 mins
  • Cook30 mins
  • Total time40 mins

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Ingredients

  • 2 tbsp olive oil
  • 1 large onion, diced
  • 3 garlic cloves, crushed
  • 2 tbsp tomato purée
  • 400g cherry tomatoes, halved
  • 2 250g packs microwaveable basmati rice (or 500g cooked rice)
  • ½ 25g pack flat leaf parsley, leaves chopped
  • 2 240g packs cod fillets
  • 1 lemon
  • 120g half fat crème fraîche

Method

  1. Preheat the oven to 200°C, gas mark 6. Heat 1 tbsp oil in a large ovenproof frying pan over a high heat. Fry the onion for 5 minutes until turning golden. Turn the heat to medium, add the garlic and tomato purée and fry for 2 minutes. Add the tomatoes and fry for 2 more minutes.

  2. Break up the rice as much as possible in the packs, then tip into the pan with 4 tbsp water. Stir for about 2 minutes until combined and heated through, then stir in half the parsley.

  3. Sit the cod fillets on top of the rice, season and drizzle with the remaining oil. Cut 4 thin slices from the lemon and lay on the cod, then squeeze the remaining juice over the rice. Bake for 12-14 minutes until the fish is opaque and cooked through. Serve with the remaining parsley scattered over and a spoonful of crème fraîche.

Cook’s tip

Instead of basmati, use a pack of Wholegrain Wild & Red Rice in this recipe to boost the fibre content.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

1,945kJ/ 462kcals

Fat

14g

Saturated Fat

4.7g

Carbohydrates

49g

Sugars

12g

Fibre

4.9g

Protein

30g

Salt

0.7g

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