Fish has the makings of a great meal, but can seem a little daunting to make. What fish to go for and what to do with it are two pertinent questions. Let JOE help you make a dish that will have anyone licking their lips.
Pan Fried Cod
Fresh and easy, this simple fish dish is sensational. Serve with a generous tomato and green bean salad for no additional ProPoints values.
The Basics:
Serves 4
9 ProPoints per serving
37 ProPoints values per recipe
35 minutes in total
What you need:
- 250g (9oz) dried brown rice
- Calorie controlled cooking spray
- 1 onion chopped finely
- 1 garlic clove, crushed
- 2 courgettes, sliced finely
- Grated zest of lemon
- 3 tablespoons finely chopped fresh dill
- 4 x 150g (5 ½ oz) thick cod fillets, skin on
- Freshly ground black pepper
What to do:
- 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 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. Turn over 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 there you have a simple, yet spectacular pan-fried cod dish. When we said we would show you how easy it was, we really weren’t codding you.
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