Roast cod on tomato rice

Name: Roast cod on tomato rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4
Ingredients: 2 tbsp olive oil; 1 large onion, diced; 3 garlic cloves, crushed; 2 tbsp tomato purée; 400 g 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; 120 g half fat crème fraîche

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

4.5 out of 5 stars(3) Rate this recipe

High protein1 of your 5 a day

Serves4
CourseMain meal
Prepare10 mins
Cook30 mins
Total time40 mins

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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

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.
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.
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.