Name: Cod & olive tagine with brown rice
Prep time: 15 min
Cook time: 15 min
Yield: 4
Ingredients: 3 tbsp rapeseed oil -; 2 red onions (about 320g), chopped -; 250g swede, finely chopped -; 2 carrots (about 200g), finely chopped -; 3 strips of lemon peel, finely chopped -; 4 garlic cloves, thinly sliced -; 1 tsp ground cinnamon -; 1 tsp cumin seeds -; 2 tsp ground coriander -; 400g can chopped tomatoes -; 2 tbsp tomato purée -; 300ml vegetable stock, made with 1½ tsp bouillon powder -; 12 pitted green olives, halved lengthways -; 250g easy-cook brown rice -; 4 frozen skinless cod fillets (about 360g) -; ⅓ pack of coriander, chopped -

Ingredients for - Cod & olive tagine with brown rice

1. 3 tbsp rapeseed oil

2. 2 red onions (about 320g), chopped

3. 250g swede, finely chopped

4. 2 carrots (about 200g), finely chopped

5. 3 strips of lemon peel, finely chopped

6. 4 garlic cloves, thinly sliced

7. 1 tsp ground cinnamon

8. 1 tsp cumin seeds

9. 2 tsp ground coriander

10. 400g can chopped tomatoes

11. 2 tbsp tomato purée

12. 300ml vegetable stock, made with 1½ tsp bouillon powder

13. 12 pitted green olives, halved lengthways

14. 250g easy-cook brown rice

15. 4 frozen skinless cod fillets (about 360g)

16. ⅓ pack of coriander, chopped

How to cook deliciously - Cod & olive tagine with brown rice

1 . Stage

Heat the oil in a large pan over a medium heat and fry the onions, swede, carrots, lemon peel and garlic for 10 mins, stirring frequently. Add the spices and stir briefly.

2 . Stage

Stir in the tomatoes, tomato purée, stock and olives. Cover and cook for 25 mins.

3 . Stage

Boil the rice following pack instructions. Stir the tomato mixture well, then nestle in the frozen cod fillets. Cover and cook for 20 mins until the fish is cooked through. Scatter with the coriander. Serve half with half the cooked rice. Leave the rest of the tagine and rice to cool, then keep chilled for up to three days. Reheat the tagine in a pan over a low heat until piping hot, and reheat the rice in the microwave until completely heated through. This recipe is part of our free 7-day healthy diet plan. To access the full meal plan, click here.