Photo of Pan-fried cod by WW

Pan-fried cod

7
6
0
SmartPoints® value per serving
Total Time
45 min
Prep
10 min
Cook
35 min
Serves
4
Difficulty
Easy
Fresh and easy, this simple fish dish is sensational. Serve with a generous tomato and green bean salad.

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

  1. Bring a medium saucepan of water to the boil, add the rice and cook according to packet instructions until tender.
  2. 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.
  3. 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.