Seasoned masala cod and steamed brown veg rice

Cooking time of 30 minutes – Serves 1

Nutritional Information

• 518 Kcal
• 15g Fat
• 2.3g Saturates
• 61g Carbohydrates
• 6.7g Fibre
• 31g Protein
• 0.3g Salt

Allergens & Dietary Requirements

Allergens

• Fish
• Gluten

Dietary Requirements

• Halal
• Kosher
• Pescatarian
• Dairy-free

Ingredients

• 1 tbsp plain flour
• 120g cod fillet
• 1 tbsp olive oil
• 1 tsp lime juice
• 1/2tbsp water
• 1/4 tsp garam masala
• 1 crushed garlic clove
• sprinkle of red chilli flakes
• 50g brown rice
• 1/4 tsp cumin seeds
• 1 small onion chopped
• 75g mixed vegetables
• 200ml water

Method

1. Place rice into a bowl with enough water to cover. Set aside to soak for 10 minutes
2. In the meantime, for the fish, tip the flour into a bowl and add ½ a tbsp of olive oil, 1/2 tbsp of water, lime juice, garlic, masala and chili flakes
3. Turn each cod fillet in the flour until evenly coated. Set aside
4. While the fish is marinating and rice is soaking, prepare the seasoning for the rice. Heat the oil in a medium pot or saucepan over medium heat and add the cumin seeds. Cook and stir until toasted for about a minute, then add onion to the pot. Saute onion until the colour is a rich golden brown, about 5 minutes
5. Then add the mixed vegetables and stir
6. Drain water from the rice, and stir into the pot. Cook and stir the rice until lightly toasted, about 3 minutes. Add water and salt to taste, and bring to a boil. Cover and reduce heat to low
7. Simmer for about 10 minutes, or until all the water has been absorbed. Leave to one side and return to the fish
8. Heat 1/2 tbsp of olive oil in a non-stick frying pan over a medium-high heat. Add the cod and fry on each side for 2 mins or until golden brown
9. Place the rice in a bowl and top with the cod