Mediterranean Fish and Rice Bake
with Tomato and Olive Salsa
A low calorie delicious dinner inspired by the bright flavours of the Mediterranean!
Cals 558 · Prot 43 · Carbs 88 · Fat 7
Family Friendly
Calorie Smart
Global Eats
50 min
A low calorie delicious dinner inspired by the bright flavours of the Mediterranean!
Cals 558 · Prot 43 · Carbs 88 · Fat 7
Family Friendly
Calorie Smart
Global Eats
Ingredients
Traybake
Cod fillet
6*
350 Grams
Brown onion
1 Piece
Garlic cloves
2 Piece
Lemon
1 Piece
Small zucchini
2 Piece
Vegetable stock cube
15*
1 Piece
Water
450 ML
Medium grain rice
150 Grams
Dried oregano
2 Grams
Dried thyme
2 Grams
Salsa
Fresh dill
15 Grams
Fresh parsley
15 Grams
Green olives
75 Grams
Tomatoes
1 Piece
Olive oil
3 Tbsp
Allergens
*6 Fish, *15 Celery
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2336 / 558 |
| Fats (g) | 7.4 |
| of which saturated (g) | 1.2 |
| Carbohydrates (g) | 88 |
| of which sugars (g) | 9 |
| Fibers (g) | 7.9 |
| Proteins (g) | 43.4 |
| Salt (g) | 2.2 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Prep
- Preheat oven to 210°C/190°C fan.
- Boil the measured water.
- Peel and thinly slice the onion.
- Peel and finely chop garlic.
- Cut half the lemon into slices and keep the rest for squeezing.
- Trim the zucchini and cut into half moons.
- Dissolve the vegetable stock cube in boiled measured water - this is the stock for step 3.
2 Cook onions
- Heat a large pan over medium heat with a drizzle of oil.
- Fry the onion and garlic for 8-10 min until softened and caramelised.
3 Bake
- Meanwhile rinse and drain the rice.
- In a large (40x30 cm) oven-proof dish, add the rice, vegetable stock, oregano, and thyme. Stir to mix well.
- Add the cooked onion and garlic, chopped zucchini and lemon slices.
- Cover with foil and bake for 20 min.
4 Make salsa
- Meanwhile, pick and finely chop the parsley and dill.
- Chop the olives.
- Chop the tomato into small, bite-sized pieces.
- Combine in a bowl with olive oil and a squeeze of lemon juice, to taste.
5 Bake fish
- After 20 min, stir the rice bake and spread out in an even layer.
- Season the cod with salt and pepper.
- Nestle the seasoned fish into the rice and top with a drizzle of oil.
- Bake for 10-12 min until cod is cooked, the rice is tender and the stock has been absorbed.
- Add another 50-100ml water if the rice is not tender before the stock is absorbed.
Tip! You can tell when white fish is cooked by checking if the flesh flakes easily.
6 Serve
- Serve the Mediterranean Fish and Rice Bake topped with the Tomato and Olive Salsa.
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