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Photo of Pan fried cod by WW

Pan fried cod

7
Points® value
Fresh and easy, this simple fish dish is sensational. Serve with a generous tomato and green bean salad.

Meal Items

Black pepper

1 pinch

Brown Rice, dry

1 portion(s)

Calorie controlled cooking spray

1 spray(s)

Onion

1 large

Garlic

1 clove(s)

Courgette

1 medium

Lemon

1 slice(s)

Dill, Fresh

1 teaspoon(s)

Cod, raw

1 fillet(s)

Black pepper

1 pinch

Notes

Bring a medium saucepan of water to the boil, add the rice and cook according to packet instructions until tender.

Meanwhile, heat a lidded non stick frying pan until hot and then spray with the cooking spray. Cook the onion, garlic and courgettes for 5-8 minutes, covered, until softened. Transfer to a bowl. Drain the rice and stir into the bowl, along with the lemon zest and dill. Cover and keep warm.

Wipe the frying pan clean and spray with the cooking spray. Season then fry the cod pieces for 3-4 minutes on the skin side. Turnover and cook for 1-2 minutes. Remove from the heat and set aside, covered, for 2 minutes until cooked. Serve the rice on four warmed plates and top the rice with the cod. Season with black pepper.

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