Cod & olive tagine with brown rice
Mild in flavour, cod works well in this delicately spiced, aromatic dish. Like other seafood, cod is a useful source of iodine. Although we only need this mineral in trace amounts, it’s essential for healthy thyroid function.
3 tbsp rapeseed oil
2 red onions (about 320g),
chopped
250g swede, inely chopped 2 carrots (about 200g),
inely chopped
3 strips of lemon peel,
inely chopped
4 garlic cloves, thinly sliced 1 tsp each ground cinnamon
and cumin seeds
2 tsp ground coriander 400g can chopped tomatoes 2 tbsp tomato purée 300ml vegetable stock, made
with 1½ tsp bouillon powder 12 pitted green olives,
halved lengthways 250g easy-cook brown rice 4 frozen skinless cod illets
(about 360g)
1/3 pack of coriander, chopped
1 Heat the oil in a large pan over a medium heat and fry the onions, swede, carrots, lemon peel and garlic for 10 mins, stirring frequently. Add the spices and stir briefly.
2 Stir in the tomatoes, tomato purée, stock and olives. Cover and cook for 25 mins.
3 Boil the rice following pack instructions. Stir the tomato mixture well, then nestle in the frozen cod fillets. Cover and cook for 20 mins until the fish is cooked through. Scatter over the coriander. Serve half with half the cooked rice. Leave the rest of the tagine and rice to cool, then keep chilled for up to three days. Reheat the tagine in a pan over a low heat until piping hot, and reheat the rice in the microwave until completely heated through.
GOOD TO KNOW healthy • low fat • low cal • ibre • vit c • iron • 4 of 5-a-day • gluten free PER SERVING 428 kcals • fat 12g • saturates 1g
• carbs 56g • sugars 13g • ibre 9g • protein 19g
• salt 1.1g