Cod & olive tagine with brown rice
Make the most of cod in this delicately spiced, aromatic tagine that's low in fat and calories. Like other seafood, cod is a useful source of iodine
- Serves: 4 persons
- 3tbsp rapeseed oil
- 2red onions (about 320g), chopped
- 250g swede, finely chopped
- 2carrots (about 200g), finely chopped
- 3strips of lemon peel, finely chopped
- 4garlic cloves, thinly sliced
- 1tsp ground cinnamon
- 1tsp cumin seeds
- 2tsp ground coriander
- 400g can chopped tomatoes
- 2tbsp tomato purée
- 300ml vegetable stock, made with 1½ tsp bouillon powder
- 12pitted green olives, halved lengthways
- 250g easy-cook brown rice
- 4frozen skinless cod fillets (about 360g)
- ⅓pack of coriander, chopped
Step 1Heat 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.
Step 2Stir in the tomatoes, tomato purée, stock and olives. Cover and cook for 25 mins.
Step 3Boil 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 with 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.