Cod on tomato and bean vegetables

AUTHOR
Avis Adkins
DIFFICULTY
very easy
RATING
4 1
The protein-rich fish is naturally without breading in the "lean and thin" category. This saves unwanted fat. Turned very lightly in flour, the fillets are still crispy on the outside
COOK TIME
35 mins
TOTAL TIME
35 mins

Ingredients

Servings: 4
  • 250 g Basmati rice
  • 7-10 Tbsp Salt
  • 7-10 Tbsp Pepper
  • 1 can(s) Saffron threads
  • 1 collar Spring onions
  • 500 g Tomatoes
  • 8 Stem/s Marjoram
  • 1 can(s) (425 ml each) white beans
  • 3 TABLESPOONS Oil
  • 4 piece(s) (each approx. 150 g) Cod fillet
  • 2 TABLESPOONS Flour

Directions

  1. 1

    Cook the rice in good 1⁄2 l boiling salted water with saffron according to the instructions on the packet. Clean, wash and cut spring onions into rings. Wash and dice tomatoes. Wash marjoram, shake dry, remove leaves from stems and chop coarsely. Pour beans into a sieve and rinse with cold water.

  2. 2

    Heat 1 tablespoon of oil and sauté spring onions for about 5 minutes. After about 2 minutes add tomatoes and beans. Season with salt, pepper and marjoram. Keep warm.

  3. 3

    In the meantime, rinse the fish, dab dry, season with salt and turn in flour. Heat 2 tablespoons of oil in a large frying pan and fry the fish for about 3 minutes on each side. Arrange rice, vegetables and fish.

Nutrition Facts

KCAL
400 kcal
CARBS
45 g
FATS
9 g
PROTEINS
33 g