Pan-Fried Cod With Mediterranean-Style Rice

Peel and finely dice your brown onion[s]

Peel and finely chop (or grate) your garlic

Chop your cherry tomatoes in half

Add your white long grain rice, diced onion, halved cherry tomatoes and half the chopped garlic (you'll use the rest later!) to a pot with a lid with 225ml [300ml] [450ml] cold water and bring to the boil over a high heat

Once boiling, reduce the heat to very low and cook, covered, for 12-15 min or until all the water has absorbed and the rice is cooked

Once done, remove from the heat and set aside (lid on) to steam until serving – this is your tomato rice

Meanwhile, chop your parsley finely, including the stalks

Chop your capers finely

Combine the chopped capers, chopped parsley and remaining chopped garlic with 1 tbsp [1 1/2 tbsp] [2 tbsp] olive oil and a pinch of sugar, salt and pepper – this is your salsa verde

While the rice is cooking, add a handful of flour to a plate with a pinch of salt and pepper – this is your flour mixture

Pat your fish fillet[s] dry with kitchen paper

Add the fish fillet[s] to the floured plate and turn several times until they are fully coated – this is your coated fish

Heat a large, wide-based pan (preferably non-stick) with a drizzle of vegetable oil over a medium-high heat

Once hot, add the coated fish with a pinch of salt and cook for 3-4 min on each side or until cooked through

Tip: Your fish is cooked once it turns opaque and flakes easily

(Doubled your protein? Use 2 pans!)

Stir your balsamic sun-dried tomato paste and vegetable stock mix through the tomato rice – this is your sun-dried tomato rice