One-pan pesto cod & rice
7
Points®
Total time: 40 min • Prep: 10 min • Cook: 30 min • Serves: 4 • Difficulty: Easy
A simple, all-in-one fish and rice dish that’s great for midweek dinners.
Ingredients
Brown basmati rice, dry
200 g
Courgette
1 medium, large, coarsely grated
Reduced fat green pesto
30 g
Cod, raw
4 fillet(s), medium, loins, skinless
Cherry Tomatoes
12 individual
Vegetable stock cube
1 cube(s), to make 400ml stock
Calorie controlled cooking spray
4 spray(s)
Instructions
1
Preheat the oven to 200°C, fan 180°C, gas mark 6.
2
Put the rice and stock in a 1.5-litre flameproof casserole, bring to the boil then simmer, covered, for 12 minutes, until the rice is tender and all the liquid has been absorbed. Fluff up the grains with a fork, then stir through the courgette.
3
Spread the pesto over the fish, then arrange on top of the rice with the tomatoes. Mist with cooking spray and bake, uncovered, for 12-15 minutes, until the fish is cooked through and the tomatoes are tender. Season to taste and serve
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