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
Method
Heat 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.
Stir in the tomatoes, tomato purée, stock and olives. Cover and cook for 25 mins.
Boil 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. To access the full meal plan, click here.