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Baked Cod with Basmati Rice

Prep Time:

10 Minutes

Cook Time:

20 Minutes

Serves:

4 servings

Ingredients

  • 3 tbsp plain flour

  • 4 cod loin fillets

  • 2 tbsp olive oil

  • 1 lemon, sliced

  • ½ small bunch of thyme

  • 2 tbsp Butter Unsalted

  • Water

  • 370g white rice Long-grain

  • 1 tsp Salt

Preparation

Step 1


Heat the oven to 220C/gas 7. Tip the flour into a bowl and add some seasoning. Turn each cod fillet in the flour until evenly coated.


Step 2


Heat half the 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.


Step 3


Transfer the cod to a roasting tin. Arrange the lemon slices and thyme on and around the fish and drizzle with the remaining oil. Bake for 10 mins or until cooked through.


For the rice


Rinse rice in several changes of cold water until water runs clear. Drain well in a sieve. Melt butter in a 4-quart heavy pot over moderate heat, then add rice and cook, stirring, 2 minutes. Stir in water and salt and bring to a boil over high heat. Reduce heat to low and cook, covered, until rice is tender and liquid is absorbed, about 20 minutes. Remove from heat. Let stand, covered and undisturbed, 5 minutes. Fluff rice gently with a fork.


Serve with a green salad of your choice


Kcal 495

Fat 10g

Carbs 62g

Protein 34g

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