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
Prep:15 mins
Serves 4
3 tbsp rapeseed oil2 red onions (about 320g), chopped250g swede, finely chopped2 carrots (about 200g), finely chopped3 strips of lemon peel, finely chopped4 garlic cloves, thinly sliced1 tsp ground cinnamon1 tsp cumin seeds2 tsp ground coriander400g can chopped tomatoes2 tbsp tomato purée300ml vegetable stock, made with 1½ tsp bouillon powder12 pitted green olives, halved lengthways250g easy-cook brown rice4 frozen skinless cod fillets (about 360g)⅓ pack 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.This recipe is part of our free 7-day healthy diet plan. This easy-to-follow, nutritionist-created plan will inspire you to cook and eat more healthily. Nourish yourself with seven days of meals, snacks and treats.
