Coriander Cod With Carrot Pilaf Food
CORIANDER COD WITH CARROT PILAF
A superhealthy supper: low fat and containing a good source of beta-carotene. Great for keeping those New Year's resolutions and quick to make too
Provided by Mary Cadogan
Categories Dinner, Main course
Time 23m
Number Of Ingredients 9
Steps:
- Heat the grill pan to high, then line with double thickness foil and curl up the edges to catch the juices. Brush lightly with oil and put the cod on top. Sprinkle over the coriander, lemon zest and juice and drizzle with a little more of the oil. Season with salt and pepper, then grill for 10-12 mins until the fish flakes easily.
- Meanwhile, heat the remaining oil in a pan. Add the onion and cumin and fry for a few mins. Add the carrots and stir well, then stir in the rice until glistening. Add the stock and bring to the boil. Cover and cook gently for about 10 mins until the rice is tender and the stock absorbed. Spoon the rice onto 4 warm plates, top with cod and pour over the pan juices.
Nutrition Facts : Calories 305 calories, Fat 7 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 50 grams carbohydrates, Sugar 8 grams sugar, Fiber 3 grams fiber, Protein 14 grams protein, Sodium 0.31 milligram of sodium
CARROT AND CORIANDER PILAF
From the September 20, 2005 Sydney Morning Herald. Serve with lentils and warm naan or roti bread, or with grilled fish or chicken.
Provided by AmandaInOz
Categories Rice
Time 25m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Heat the oil in a lidded saucepan and cook the onion until soft.
- Add the coriander, cumin and mustard seeds, ground coriander and turmeric and cook for 1 minute, then add the carrot, stirring well.
- Add the rice, water and salt and bring to the boil, stirring. Cover tightly and simmer very gently, undisturbed, for 15 minutes.
- Take from the heat for a further 5 mins, covered, then fluff up with two forks.
- Serve with lemon quarters and fresh coriander.
Nutrition Facts : Calories 326.6, Fat 6.7, SaturatedFat 0.9, Sodium 646.3, Carbohydrate 62.7, Fiber 6.9, Sugar 5.1, Protein 7.1
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