Name: Pan-fried cod
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 4 servings
Cuisine: English
Ingredients: 250 g Brown Rice, dry; 4 spray(s) Calorie controlled cooking spray; 1 medium Onion(s) chopped finely; 1 clove(s) Garlic crushed; 2 medium Courgette sliced finely; 1 medium Lemon(s) zest; 3 tablespoons Dill, Fresh chopped; 600 g Cod, raw (4 x 150g fillets), skin on; 1 pinch Black pepper

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Ingredients

Brown Rice, dry

250 g

Calorie controlled cooking spray

4 spray(s)

Onion(s)

1 medium, chopped finely

Garlic

1 clove(s), crushed

Courgette

2 medium, sliced finely

Lemon(s)

1 medium, zest

Dill, Fresh

3 tablespoons, chopped

Cod, raw

600 g, (4 x 150g fillets), skin on

Black pepper

1 pinch

Instructions

Bring a medium saucepan of water to the boil, add the rice and cook according to packet instructions until tender.
Meanwhile, heat a lidded non stick frying pan until hot and then spray with the cooking spray. Cook the onion, garlic and courgettes for 5-8 minutes, covered, until softened. Transfer to a bowl. Drain the rice and stir into the bowl, along with the lemon zest and dill. Cover and keep warm.
Wipe the frying pan clean and spray with the cooking spray. Season then fry the cod pieces for 3-4 minutes on the skin side. Turnover and cook for 1-2 minutes. Remove from the heat and set aside, covered, for 2 minutes until cooked. Serve the rice on four warmed plates and top the rice with the cod. Season with black pepper.

Pan-fried cod

Ingredients

Instructions

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