SW recipe: Cod and parsley sauce with vegetable rice

Serves 4
Ready in about 40 minutes
Syns per serving: FREE


Low-calorie cooking spray

1 onion, finely sliced

250g dried long-grain rice

1 chicken or vegetable stock pot

200g thin-stemmed broccoli, roughly chopped

200g frozen peas

4 x 200g skinless and boneless cod fillets

200g cherry tomatoes, halved

Juice of 1 lemon

For the parsley sauce:

1 tsp mustard powder

300g fat-free natural fromage frais

30g fresh flat-leaf parsley, leaves picked and finely chopped


1 Spray a large, deep, non-stick frying pan with low-calorie cooking spray and place over a medium-high heat. Stir-fry the onion for 5 minutes. Add a splash of water and the rice, season and stir-fry for a few more minutes. Add the stock pot and 800ml boiling water, and simmer for 8 minutes.

2 Add the broccoli and simmer for a further 3 minutes. Stir in the peas and cook over a low heat for 2 minutes, or until the rice is tender and all the liquid has been absorbed.

3 Meanwhile, preheat your grill to medium-high. Put the fish on a foil-lined grill pan with the tomatoes and pour the lemon juice over the cod. Grill for 8-10 minutes, turning halfway, or until the fish is cooked through.

4 Put the mustard powder and fromage frais in a small saucepan. Heat very gently for a few minutes, stirring (don’t let the sauce bubble, or it will split). Stir in most of the parsley, then transfer to a pouring jug. Divide the vegetable rice between 4 plates, followed by the cod and tomatoes. Top with the parsley sauce and a twist of black pepper to serve.


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