Zaatar Baked Cod
with Tomato, Chilli, Walnut Salad and Herby Rice
Zaatar is a Middle-Eastern herb that is often served dried and mixed with toasted sesame seeds, sumac and salt!
Cals 633 · Prot 45 · Carbs 86 · Fat 12
Calorie Smart
30 min
Zaatar is a Middle-Eastern herb that is often served dried and mixed with toasted sesame seeds, sumac and salt!
Cals 633 · Prot 45 · Carbs 86 · Fat 12
Calorie Smart
Ingredients
Zaatar Cod
Alaskan pollock loin
6*
350 Grams
Zaatar
10 Grams
Olive oil
1 Tbsp
Salt
0.5 Tsp
Lemon
1 Piece
Salad
Cherry tomatoes
150 Grams
Large green chilli
1 Piece
Walnuts
2*
30 Grams
Sumac
2 Grams
Fresh zaatar
20 Grams
Pomegranate molasses
20 Grams
Olive oil
1 Tbsp
Herby rice
Spring onion
40 Grams
Fresh parsley
15 Grams
Long grain rice
150 Grams
Olive oil
1 Tbsp
Salt
0.5 Tsp
Allergens
*6 Fish, *2 Tree Nuts
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) | 2647 / 633 |
| Fats (g) | 12.4 |
| of which saturated (g) | 1.2 |
| Carbohydrates (g) | 86 |
| of which sugars (g) | 7.4 |
| Fibers (g) | 8.1 |
| Proteins (g) | 45.3 |
| 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 the oven to 200°C/180°C fan.
- Slice the cherry tomatoes in half.
- Finely slice the green chilli.
- Pick and finely chop the parsley.
- Trim and finely slice the spring onions.
- Heat a pan over a medium heat.
- Once hot, add the walnuts and toast for 1 min until slightly browned and fragrant.
- Once toasted remove from the pan and set aside.
Tip! Sensitive to spice? Carefully remove the seeds of the green chilli, if you prefer a milder flavour.
2 Boil rice
- Bring a pan of salted water to a boil.
- Once boiling , add the rice, spring onions and parsley.
- Boil for 4-5 min (the rice should to be half cooked).
- Drain and set aside.
- Reserve the pan for the steaming of the rice.
Tip! Strapped for time? Skip the steaming step, just boil the herby rice for an extra 5 min and drain once fully cooked.
3 Bake fish
- In an oven proof baking dish combine the zaatar with a drizzle of olive oil.
- Pat the cod down with kitchen paper.
- Add the fish to the same baking dish and coat with the zaatar mix, sprinkle over half of the sumac (retaining the rest for step 5) and season with salt.
- Bake for 10-12 min, or until fully cooked.
Tip! Did you know that rinsing fish with either salt, citrus, or milk helps neutralise odour's and produces a fresher, purer tasting fish?
4 Finish rice
- Place the reserved pan on a medium high heat with a drizzle of oil.
- Once hot, add the boiled rice and herb mix with a pinch of salt.
- Mix well and toast for 1-2 min.
- Turn the heat down to low and cover.
- Steam the rice for 10 min with the lid on throughout.
- Once cooked, keep the lid on and set aside.
Tip! Steaming the rice after parboiling allows for the rice to get really soft and fluffy.
5 Make salad
- Meanwhile, slightly crush the walnuts.
- Pick and roughly chop the fresh zaatar.
- In a large bowl combine the walnuts, cherry tomatoes, green chilli (spicy!), sumac and fresh zaatar (reserve some for garnish).
- In a small bowl, combine the pomegranate molasses, olive oil and a pinch of salt and pepper.
- Drizzle the dressing over the salad.
Tip! Sensitive to spice? Go easy on the chilli or keep it on the side.
6 Serve
- Slice the lemon into wedges and squeeze the juice over the pollock to taste.
- Divide the herby rice and salad among plates.
- Place the cod alongside and garnish with the remaining fresh zaatar.
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