Brown Rice, dry
Calorie controlled cooking spray
1 medium, chopped finely
1 clove(s), crushed
2 medium, sliced finely
1 medium, zest
3 tablespoons, chopped
600 g, (4 x 150g fillets), skin on
- 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.