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
Budget kedgeree
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
Skip to ingredients
- 2 eggs
- 3 x 120g cans sardinesin sunflower oil (boned if you prefer), 2 tbsp oil reserved
- 2 onions(about 320g), finely chopped
- 1 tbsp finely chopped ginger
- 1 fresh chillideseeded and chopped
- 300g easy-cook brown rice
- 2 tbsp medium curry powder
- 1 tsp cumin seeds
- 650ml hot vegetable stockmade with 1 tsp vegetable bouillon powder
- 400g frozen leaf spinach
- ⅓ pack fresh corianderchopped
- ½ lemoncut into wedges
Nutrition: Per serving
- kcal542
- fat18g
- saturates3g
- carbs61g
- sugars6g
- fibre9ghigh
- protein30g
- salt1.2g
Method
step 1
Boil the eggs for 8 mins, then leave them to cool enough so you can comfortably peel them. Meanwhile heat the reserved oil from the canned sardines in a large pan and fry the onions, ginger and chilli for 10 mins, stirring frequently until softened and golden.
step 2
Tip in the rice, curry powder and cumin seeds, then pour in the stock. Stir well, then drop in the frozen spinach blocks, spaced apart, on top. Don’t stir at this stage, just cover and leave to cook over a low heat for 15 mins. Add the sardines, then cover and cook for 5 mins more until the rice is tender.
step 3
Gently toss everything together with the coriander. Cut the eggs into wedges, then serve on top along with the lemon wedges for squeezing over. Serve half, then leave the remainder to cool before chilling. Will keep chilled for up to three days. Reheat in a pan or in the microwave until piping hot (without the lemons which are best served cold).
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.
