Fried Cod

with Curried Vegetable Rice and Green beans

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Instructions

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1 Prep vegetables

Peel and chop onion. Peel and finely chop garlic. Peel and finely chop carrot. Finely chop tomato and discard its stem. Peel and grate ginger.

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2 Cook the rice

Heat oil in a pot over medium heat. Add onion and carrot and cook for 3-5 min. Add garlic, ginger, basmati rice, curry powder and chilli flakes. Cook, stirring, for 1-2 min. Add tomato, stock cube, water, salt, and black pepper. Once boiling, reduce heat to low, stir once, cover and cook for 15-18 min until the liquid is absorbed. Keep covered until serving. Fluff with a fork before serving.

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3 Cook the beans

Meanwhile, rinse and trim green beans. Once rice is almost cooked, cook green beans in a pot of salted boiling water for 3-4 minutes until tender. Drain once tender.

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4 Fry the fish

Meanwhile, heat non-stick pan over a medium-high heat with drizzle of olive oil. Once hot, add cod with pinch of salt and cook for 2 min on either side until golden and cooked through.

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5 Serve

Chop the coriander and add it to the vegetable rice. Divide the vegetable rice to plates and top with the fried fish. Serve the green beans and lemon wedges to the side.

Tips for fussy eaters

Boil a portion of plain rice and serve it with fried fish and carrot sticks.

Pro tip

Top with a fried egg and drizzle with sriracha sauce for extra heat.

Healthy and tasty!

Cooking Time: 30 min

Cals 738 · Prot 43 · Carbs 105 · Fat 17

Dairy-Free

Ingredients

Number of people

Fried Fish

Cod fillet 350 Grams
Olive oil 1 Tbsp
Salt 1 Tsp
Black pepper 1 Tsp

Rice

Red onion 1 Piece
Garlic cloves 2 Pieces
Carrot 1 Piece
Tomatoes 2 Pieces
Ginger 30 Grams
Olive oil 1 Tbsp
Basmati rice 150 Grams
Curry powder 2 Grams
Chilli flakes 2 Grams
Chicken stock cube 1 Pieces
Water 350 ML
Salt 1 Tsp
Black pepper 1 Tsp
Fresh coriander 20 Grams

To serve

Green beans 250 Grams
Lemon 1 Piece

Healthy and tasty!

Cooking Time: 30 min

Cals 738 · Prot 43 · Carbs 105 · Fat 17

Dairy-Free

Instructions

photo

1 Prep vegetables

Peel and chop onion. Peel and finely chop garlic. Peel and finely chop carrot. Finely chop tomato and discard its stem. Peel and grate ginger.

photo

2 Cook the rice

Heat oil in a pot over medium heat. Add onion and carrot and cook for 3-5 min. Add garlic, ginger, basmati rice, curry powder and chilli flakes. Cook, stirring, for 1-2 min. Add tomato, stock cube, water, salt, and black pepper. Once boiling, reduce heat to low, stir once, cover and cook for 15-18 min until the liquid is absorbed. Keep covered until serving. Fluff with a fork before serving.

photo

3 Cook the beans

Meanwhile, rinse and trim green beans. Once rice is almost cooked, cook green beans in a pot of salted boiling water for 3-4 minutes until tender. Drain once tender.

photo

4 Fry the fish

Meanwhile, heat non-stick pan over a medium-high heat with drizzle of olive oil. Once hot, add cod with pinch of salt and cook for 2 min on either side until golden and cooked through.

photo

5 Serve

Chop the coriander and add it to the vegetable rice. Divide the vegetable rice to plates and top with the fried fish. Serve the green beans and lemon wedges to the side.

Tips for fussy eaters

Boil a portion of plain rice and serve it with fried fish and carrot sticks.

Pro tip

Top with a fried egg and drizzle with sriracha sauce for extra heat.

Ingredients

Number of people

Fried Fish

Cod fillet 350 Grams
Olive oil 1 Tbsp
Salt 1 Tsp
Black pepper 1 Tsp

Rice

Red onion 1 Piece
Garlic cloves 2 Pieces
Carrot 1 Piece
Tomatoes 2 Pieces
Ginger 30 Grams
Olive oil 1 Tbsp
Basmati rice 150 Grams
Curry powder 2 Grams
Chilli flakes 2 Grams
Chicken stock cube 1 Pieces
Water 350 ML
Salt 1 Tsp
Black pepper 1 Tsp
Fresh coriander 20 Grams

To serve

Green beans 250 Grams
Lemon 1 Piece
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