CLASSIC Mediterranean Fish and Rice | Heart-Healthy 30 Minute Recipe (2024)

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• 3tbspextra virgin olive oil45 ml
• 1smallonion
• 4clovesgarlic
• 1carrot
• 1/4tspsaffron threads.17 grams
• 1/2tspdried thyme.50 grams
• 2cupswater480 ml
• 1cuplong grain rice190 grams
• 1/3cupfrozen peas55 grams
• 2cod fillets8 oz / 225 grams each
• 1lemon
• fresh parsley
• sea salt & black pepper

1. Heat a large fry pan with a medium heat and add in 2 tbsp (35 ml) extra virgin olive oil

2. In the meantime, finely chop the onion, roughly chop the garlic and finely chop the carrot (peeled)

3. Add the chopped vegetables into the hot fry pan, mix continuously, after 3 to 4 minutes and the vegetables are lightly sauteed, add in the saffron, dried thyme and season generously with sea salt & black pepper, mix together, then add in the water and raise to a high heat

4. While the water is heating, add the rice into a fine sieve and rinse under water until it starts running clear underneath, about 1 to 2 minutes

5. Once the water comes to a boil, add in the rice, mix together, then place a lid on the pan and lower to a low-medium heat

6. While the rice is cooking, heat a nonstick grilling pan (or regular nonstick pan) with a medium heat

7. Add the cod fillets over some paper towels and pat dry, then drizzle each one with a kiss of extra virgin olive oil and rub all over, season with sea salt & black pepper on both sides

8. Once the grilling pan is nice and hot, about 6 to 8 minutes, add in the cod fillets, cook for 3 minutes per side or until the fish is flaky and fully cooked through, then remove from the pan and cover with foil paper

9. After simmering the rice for about 15 to 18 minutes and there is virtually no liquid left and the rice is cooked through, remove the lid, add in the frozen peas, making sure to spread them around, place the lid back on the pan and remove from the heat

10. After 2 to 3 minutes and the peas are just tender, remove the lid, using a fork gently fluff the rice

11. Transfer the rice into serving dishes, top each one off with a cod fillet and garnish with lemon wedges and fresh parsley, enjoy!

Nutrition Facts

Classic Mediterranean Fish and Rice

Amount Per Serving

Calories 781Calories from Fat 216

% Daily Value*

Fat 24g37%

Saturated Fat 3g19%

Polyunsaturated Fat 3g

Monounsaturated Fat 16g

Cholesterol 98mg33%

Sodium 165mg7%

Potassium 1352mg39%

Carbohydrates 91g30%

Fiber 6g25%

Sugar 6g7%

Protein 50g100%

Vitamin A 5394IU108%

Vitamin C 47mg57%

Calcium 123mg12%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.