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Spiced cod with lemon & spinach rice recipe

22 ratings

Making the most of storecupboard spices can transform dishes such as this one. A simple fish and rice dish can become something new and exciting to add to your weekly menu. Finish with a little natural yogurt or soured cream. See method

Serves 4
10 mins to prepare and 35 mins to cook
432 calories / serving
Healthy

Ingredients

½ chicken or vegetable stock cube
225g (7½oz) easy-cook long grain rice
4 x cod fillets
2tbsp mango chutney
¼tsp cumin seeds
2 pinches dried chilli flakes
25g butter
1 medium onion, finely chopped
1 clove garlic
1 red pepper, deseeded and cut into chunks
100g (3.5oz) frozen peas
½ tsp ground turmeric
1tsp medium curry powder
finely grated zest of 1 unwaxed lemon
100g (3½oz) bag baby spinach leaves
4 heaped tbsp thick yogurt or soured cream
lemon or lime wedges, to serve
mint leaves and coriander sprigs to garnish (optional)

White rice can always be swapped for brown (check cooking instructions for timings)

Each serving contains

Energy
1825kj
432kcal 22%
Fat
10g 15%
Saturates
5g 26%
Sugars
9g 10%
Salt
1g 17%

of the reference intake
Carbohydrate 60.7g Protein 28.5g Fibre 4.2g

Method

Half fill a medium pan with water, add the stock cube and bring to the boil. Stir in the rice and return to the boil. Cook for 10 minutes, or according to pack instructions, until tender.
Preheat the grill. Place the cod on a foil-lined baking tray and spread each fillet with mango chutney. Sprinkle with the cumin seeds, chilli flakes and plenty of pepper. Cook under a medium-hot grill for 7-10 minutes, until cooked through.
Meanwhile, melt the butter in a large pan and cook the onions, garlic and peppers for 8-10 minutes. Add the peas, turmeric, curry powder and lemon zest and cook for another 2 minutes, stirring constantly.
Drain the rice and then tip it into the pan with the vegetables. Scatter over the spinach and toss together over a low heat until the spinach wilts. Divide the rice between four plates and top each with a fish fillet. Spoon the yogurt or soured cream on top and garnish with a wedge of lemon or lime and fresh herbs.