Cod & olive tagine with brown rice
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Cod & olive tagine with brown rice

By Sara Buenfeld

Make the most of cod in this delicately spiced, aromatic tagine that’s low in fat and calories. Like other seafood, cod is a useful source of iodine

  • Prep:15 mins
    Cook:55 mins
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 428
  • fat 12g
  • saturates 1g
  • carbs 56g
  • sugars 0g
  • fibre 9g
  • protein 19g
  • salt 1.1g

Ingredients

  • 3 tbsp rapeseed oil
  • 2 red onions (about 320g), chopped
  • 250g swede, finely chopped
  • 2 carrots (about 200g), finely chopped
  • 3 strips of lemon peel, finely chopped
  • 4 garlic cloves, thinly sliced
  • 1 tsp ground cinnamon
  • 1 tsp cumin seeds
  • 2 tsp ground coriander
  • 400g can chopped tomatoes
  • 2 tbsp tomato purée
  • 300ml vegetable stock, made with 1½ tsp bouillon powder
  • 12 pitted green olives, halved lengthways
  • 250g easy-cook brown rice
  • 4 frozen skinless cod fillets (about 360g)
  • ⅓ pack of coriander, chopped

Method

  1. Heat the oil in a large pan over a medium heat and fry the onions, swede, carrots, lemon peel and garlic for 10 mins, stirring frequently. Add the spices and stir briefly.

  2. Stir in the tomatoes, tomato purée, stock and olives. Cover and cook for 25 mins.

  3. Boil the rice following pack instructions. Stir the tomato mixture well, then nestle in the frozen cod fillets. Cover and cook for 20 mins until the fish is cooked through. Scatter with the coriander. Serve half with half the cooked rice. Leave the rest of the tagine and rice to cool, then keep chilled for up to three days. Reheat the tagine in a pan over a low heat until piping hot, and reheat the rice in the microwave until completely heated through.

    This recipe is part of our free 7-day healthy diet plan. To access the full meal plan, click here.

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