Umami
Umami

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Herbed Baked Cod With Carrot Spiced Pilaf Rice

4 servings

servings

23 minutes

total time

Ingredients

2 tbsp olive oil

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

2 tbsp chopped coriander

zest and juice 1 lemon

1 onion , chopped

2 tsp cumin seeds

2 large carrots , grated

200g basmati rice

600ml vegetable stock

Directions

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.

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.

Nutrition

Serving Size

-

Calories

305

Total Fat

7 g

Saturated Fat

1 g

Unsaturated Fat

-

Trans Fat

-

Cholesterol

-

Sodium

0.31 mg

Total Carbohydrate

50 g

Dietary Fiber

3 g

Total Sugars

8 g

Protein

14 g

4 servings

servings

23 minutes

total time
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