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One-pan pesto cod & rice

Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 2 servings
Calories 450
A quick and flavorful one-pan dish combining tender cod, fragrant rice, and fresh vegetables, perfect for a wholesome meal.

Ingredients

Dry ingredients

  • 200 g Brown basmati rice (dry)
  • 1 medium Courgette (large, coarsely grated)
  • 30 g Reduced fat green pesto
  • 4 fillets Cod, raw, loins, skinless (medium)
  • 12 individual Cherry Tomatoes
  • 1 cube Vegetable stock cube (to make 400ml stock)
  • 4 spray Calorie controlled cooking spray

Instructions 

  • Preheat oven to 200°C (fan 180°C, gas mark 6).
  • Put rice and stock in a casserole, boil, then simmer covered for 12 minutes. Fluff rice and stir in grated courgette.
  • Spread pesto on fish, place on rice with tomatoes, mist with cooking spray.
  • Bake uncovered for 12-15 minutes until fish is cooked and tomatoes are tender.

Notes

Ensure fish is cooked through before serving.
Calories: 450kcal
Cost: $12
Course: Main Course
Cuisine: International
Keyword: Cod, Pesto, Rice