Recipe of the week: Pan Fried Cod

Fish has the makings of a great meal, but can seem a little daunting to make. What fish to go for and what to do with it are two pertinent questions. Let JOE help you make a dish that will have anyone licking their lips.

Pan Fried Cod

Fresh and easy, this simple fish dish is sensational. Serve with a generous tomato and green bean salad for no additional ProPoints values.

The Basics:

Serves 4

9 ProPoints per serving

37 ProPoints values per recipe

35 minutes in total

What you need:

• 250g (9oz) dried brown rice
• Calorie controlled cooking spray
• 1 onion chopped finely
• 1 garlic clove, crushed
• 2 courgettes, sliced finely
• Grated zest of lemon
• 3 tablespoons finely chopped fresh dill
• 4 x 150g (5 ½ oz) thick cod fillets, skin on
• Freshly ground black pepper

What to do:

1. Bring a medium saucepan of water to the boil, add the rice and cook according to packet instructions until tender.
2. Meanwhile, heat a lidded non-stick frying pan until hot and then spray with the cooking spray. Cook the onion, garlic 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.
3. 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. Turn over 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.

And there you have a simple, yet spectacular pan-fried cod dish. When we said we would show you how easy it was, we really weren't codding you.

For more delicious Weight Watchers meals, simply click here.