Ceramic cooking pot filled with rice and fillets of cod, with a green napkin

Healthy cod and rice one-pot

  • serves 4
  • Easy

Save on the washing-up with this easy one-pot filled with fragrant basil, sweet tomatoes and plump, juicy hunks of cod

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Try this healthy cod one-pot, then check out our healthy fish pie, healthy salmon pasta, healthy fish cakes and more healthy fish recipes.

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Ingredients

  • brown basmati rice 240g
  • fresh vegetable stock 400ml
  • frozen chopped spinach 320g, thawed
  • cod fillets 4, skinless and boneless
  • green pesto 40g
  • mixed cherry tomatoes 320g
  • olive oil 1 tbsp
  • basil leaves a handful, to serve

Method

  • Step 1

    Put the rice and stock in a wide ovenproof pan and bring to the boil. Reduce the heat, cover and simmer for 20-25 minutes, or until the rice is tender and most of the liquid been absorbed. Remove from the heat.

  • Step 2

    Heat the oven to 200C/fan 180C/gas 6. Squeeze any excess moisture from the spinach and stir into the rice.

  • Step 3

    Lightly season the fish and arrange on top of the rice. Brush each cod fillet with the pesto, scatter the tomatoes over and drizzle with the oil.

  • Step 4

    Transfer to the oven and bake, uncovered, for 12-15 minutes, or until the fish is cooked through and the tomatoes are tender. Season to taste, scatter over the basil and serve.

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Nutritional Information

  • Kcals 452
  • Fat 10.4g
  • Saturates 1.6g
  • Carbs 48.7g
  • Sugars 4g
  • Fibre 5.7g
  • Protein 38g
  • Salt 0.7g
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