Pan-fried cod with courgettes and rice
6
Points®
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, microwaveable
2 pouch(es)
Calorie controlled cooking spray
4 spray(s)
Onion
1 medium, chopped finely
Garlic
1 clove(s), crushed
Courgette
2 medium, sliced finely
Lemon
1 medium, zest
Dill, Fresh
3 tablespoon(s), chopped
Cod, raw
600 g, (4 x 150g fillets), skin on
Instructions
1
Cook the rice to pack instructions.
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. Stir the cooked rice 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 and serve.
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