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.
Helping you to get motivated
When you join Slimming World, you’ll become a member of a large supportive community of people in a similar situation to you, with a wealth of advice and tips on recipe ideas, meal planning and motivation whenever you need it.
You’ll also be assigned your own highly-trained consultant — a former member who can help you to set your own weight-loss and fitness goals. Members agree that this support is often key to their success.
You can choose between joining your local group or online.
If you’d like to join a group, please contact your local Consultant to find out how your group is running safely in line with local and national guidance.
All offer full details of how Slimming World’s Food Optimising programme works.
There is a huge list of Free Food to choose from, which doesn’t need to be weighed, calorie counted or measured.
You can also snack on these to satisfy your hunger in between meals.
In addition, you are encouraged to eat measured quantities of certain foods, known as ‘Healthy Extras’ that provide nutrients essential for a healthy, balanced diet.
These include milk and cheese (for calcium) and cereals and wholemeal bread (for fibre and minerals).
And so you never feel deprived you can enjoy limited amounts of treats which are higher-calorie, less filling foods that include chocolate, crisps and alcohol.