Dinner · Medium
Cod Brown Rice Tomato Skillet
Cod gently cooked over tomato and zucchini, served with already cooked brown rice.
- Protein
- 35g
- Energy
- 340 kcal
- Carbs
- 37g
- Fat
- 5g
- Time
- 33 min
- Serves
- 4
Halal
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Ingredients
Measured for 4 servings.
- 680 gCod
- 480 gBrown Rice Cooked
- 260 gTomato
- 160 gZucchini
- 100 gOnion
- 12 mlOlive Oil
Make it
Method
Check that the 480 g brown rice is cooked weight and reheat it separately. Pat cod dry; dice tomato, zucchini and onion.
Soften onion in measured oil for 3 minutes, add zucchini for 4 minutes and tomato for another 2 minutes. Nestle cod into the vegetables and cover.
Cook gently 7–10 minutes until fish is opaque and reaches about 63°C at the thickest part. Divide fish, vegetables and warm rice into four, taking care not to break the fillets.
Per serving
Nutrition snapshot
Approximate values per serving; product brands and cooking losses can change them.
- Protein
- 35g
- Carbs
- 37g
- Fat
- 5g
- Energy
- 340 kcal
