Name: Coriander cod with carrot pilaf
Prep time: 8 min
Cook time: 15 min
Total time: 23 min
Yield: 4
Cuisine: British
Ingredients: 2 tbsp olive oil; 4 skinless cod fillets, about 175g/6oz each; 2 tbsp chopped coriander; zest and juice 1 lemon; 1 onion chopped; 2 tsp cumin seeds; 2 large carrots grated; 200g basmati rice; 600ml vegetable stock

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Coriander cod with carrot pilaf

Coriander cod with carrot pilaf

Mary Cadogan

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Serves 4

Easy

Prep: 8 mins

Cook: 15 mins

A star rating of 4.5 out of 5.74 ratingsRate

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A superhealthy supper: low fat and containing a good source of beta-carotene. Great for keeping those New Year's resolutions and quick to make too

Healthy

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Fish cakes with vegetables

A star rating of 4 out of 5.2 ratings

Ingredients

Nutrition

Units:

MetricUS

2 tbsp olive oil
4 skinless cod

fillets, about 175g/6oz each
2 tbsp chopped coriander
zest and juice 1 lemon
1 onion

chopped
2 tsp cumin seeds
2 large carrots

grated
200g basmati rice
600ml vegetable stock

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Nutrition: per serving

kcal305
fat7g
saturates1g
carbs50g
sugars8g
fibre3g
protein14g
salt0.31g

low

Method

step 1

Heat the grill pan to high, then line with double thickness foil and curl up the edges to catch the juices. Brush lightly with oil and put the cod on top. Sprinkle over the coriander, lemon zest and juice and drizzle with a little more of the oil. Season with salt and pepper, then grill for 10-12 mins until the fish flakes easily.
step 2

Meanwhile, heat the remaining oil in a pan. Add the onion and cumin and fry for a few mins. Add the carrots and stir well, then stir in the rice until glistening. Add the stock and bring to the boil. Cover and cook gently for about 10 mins until the rice is tender and the stock absorbed. Spoon the rice onto 4 warm plates, top with cod and pour over the pan juices.

RECIPE TIPS

INCREASE YOUR VEG COUNT

Add a handful of any of the following to the rice: broad beans, peas, grated courgette, shredded leeks, sweetcorn or some chopped red pepper.

Recipe from Good Food magazine, January 2008

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A star rating of 4.5 out of 5.74 ratings

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