Coriander cod with carrot pilaf

Coriander cod with carrot pilaf

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(67 ratings)

Prep: 8 mins Cook: 15 mins

Easy

Serves 4
A superhealthy supper: low fat and containing a good source of beta-carotene. Great for keeping those New Year's resolutions and quick to make too

Nutrition and extra info

  • Healthy

Nutrition: per serving

  • kcal305
  • fat7g
  • saturates1g
  • carbs50g
  • sugars8g
  • fibre3g
  • protein14g
  • salt0.31g
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Ingredients

  • 2 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 4 skinless cod fillets, about 175g/6oz each
    Cod

    Cod

    kod

    A popular mild-flavoured saltwater fish mainly found in the Pacific and Atlantic oceans. Cod…

  • 2 tbsp chopped coriander
  • zest and juice 1 lemon
    Lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • 1 onion, chopped
    Onion

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 2 tsp cumin seeds
  • 2 large carrots, grated
    Carrot

    Carrot

    ka-rot

    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 200g basmati rice
  • 600ml vegetable stock

Method

  1. Heat the grill pan to high, then line with double thickness foil and curl up the edges to catch the juices. Brush lightly with oil and put the cod on top. Sprinkle over the coriander, lemon zest and juice and drizzle with a little more of the oil. Season with salt and pepper, then grill for 10-12 mins until the fish flakes easily.

  2. Meanwhile, heat the remaining oil in a pan. Add the onion and cumin and fry for a few mins. Add the carrots and stir well, then stir in the rice until glistening. Add the stock and bring to the boil. Cover and cook gently for about 10 mins until the rice is tender and the stock absorbed. Spoon the rice onto 4 warm plates, top with cod and pour over the pan juices.

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Comments, questions and tips

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thelatecomer
9th Mar, 2017
5.05
Delicious. We used half the rice and double the carrot.
roxy_denny
7th Jun, 2015
Love this dish and have made it lots. The first time I halved the recipe but forgot to halve the carrots and I loved it so always make it like that now!
kaz39tyas
26th Jan, 2015
I particularly liked the rice part of this dish. I added half a grated courgette too which worked well. I must admit I cooked the rice separately and added it to the fried onion, carrot and courgette mix when cooked and just tossed it all together.
marzipanfeind
2nd Jan, 2015
3.8
Tasty and simple. Just added some frozen peas to the rice. I used cheap supermarket frozen 'value' fish that I defrosted first. Perfect just after Christmas - cheap, light and still really satisfying.
gfletcher100
13th Sep, 2014
5.05
A new favourite in our house. Great for mid week as it's quick & easy with not too many ingredients. I agree with some of the other comments about putting the fish in after the rice (depending on how big the cod is). Best thing about it is it doesn't feel like you're sacrificing anything for the healthy factor.
hanny16
18th Oct, 2013
Not a huge rice fan, I always find it a bit boring but loved it with the grated carrot and courgette. Will definately make all my rice like that in the future. I used ground cumin and the flavour was just right. The fish was really tasty too, I used dried coriander as I didn't have any fresh and tasted good. Might use a bit less lemon juice next time though. Really simple recipe but looks impressive
Hippy chick
25th Jul, 2013
Delicious and so easy. Second time in 10 days that I have cooked this and it's been wolfed down by all both times - yum. Tried it with courgette and carrot in the rice today and it was very tasty. I didn't use the full quantity of cumin and I'm glad because there was a nice hint of flavour without it being over powering.
charleyq
23rd Jul, 2013
Yum! Feels so healthy! It's needs some more green on the plate though, maybe green beans. I carried out step 2 before step 1 and it was well timed.. Will definitely make again, my two year old loved it too.
kimshibbybob
16th Mar, 2013
5.05
Delicious and light, will make again! Goes well with a nice Chardonnay ;)
markhorne
9th Oct, 2012
This is fast food at its best - super tasty, dead easy and healthy to boot! My teenage son even asked if we could have it again next week and he normally likes his cod with chips and mushy peas ;-)

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