525
Calories
50g
Protein
22g
Fat
32g
Carbs
If you’re allergic to dairy products, substitute soft cheese for lactose-free cheese. If you have allergy to gluten, switch to gluten-free bread. If you suffer from allergy to nuts, try sesame or chia seeds. Learn more about alternative ingredients.
Ingredients:
- Olive oil - 20 ml (1.5 tbsp)
- Lemon juice - 15 ml (1 tbsp)
- Lemon zest - 2.5 g (0.5 tsp)
- Cod fillet - 180 g
- Parsley, finely chopped - 10 g (2 tbsp)
- Brown rice - 35 g
- Fennel bulb - 260 g
- Fennel seeds - 5 g (1 tsp)
How to make:
- Heat the oven to 180C. Trim the fronds from the fennel and set aside. Cut the fennel bulb in half, then cut each half into 3 wedges. Cook the fennel in boiling salted water for 10 minutes then drain well and set aside
- Chop the fennel fronds roughly, then mix with the chopped parsley and lemon zest
- Spread the drained fennel over a shallow ovenproof dish. Drizzle with olive oil and bake for 10 minutes
- Remove from the oven and put the cod fillet among the fennel, pour over a little lemon juice and bake for 15 minutes more until fish is just cooked
- Cook the rice in two-parts salted water. When cooked, stir through a tablespoon of finely chopped parsley and a teaspoon of ground fennel seeds. Plate together with the fennel and fish and drizzle over a little olive oil before serving
