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Coriander cod with carrot pilaf

Coriander cod with carrot pilaf

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Rating: 4 out of 5.70 ratings
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • 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

  • Healthy
Nutrition: per serving
HighlightNutrientUnit
kcal305
fat7g
saturates1g
carbs50g
sugars8g
fibre3g
protein14g
low insalt0.31g
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Ingredients

Method

  • STEP 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.

  • STEP 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.

RECIPE TIPS
INCREASE YOUR VEG COUNT

Add a handful of any of the following to the rice: broad beans, peas, grated courgette, shredded leeks, sweetcorn or some chopped red pepper.

Goes well with

Recipe from Good Food magazine, January 2008

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Overall rating

Rating: 4 out of 5.70 ratings
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