Pan-Fried Cod With Mediterranean Veg And Broccoli Rice

Boil half a kettle

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

Once hot, add the Mediterranean veg mix and cook, covered, for an initial 3-4 min or until starting to soften

Meanwhile, heat a separate large, wide-based pan (preferably non-stick) with a knob of butter over a medium heat

Pat the cod fillets dry with kitchen paper and season them with a pinch of salt and pepper

Once hot, add the cod fillets to the pan and cook for 2 min on each side or until cooked through

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

Whilst the fish is cooking, dissolve the vegetable stock mix, tomato paste, dried oregano and a pinch of sugar in 150ml [250ml] boiled water – this is your tomato stock

Add the broccoli brown rice to a large, heatproof bowl and put the bowl in the microwave for 2-3 min or until piping hot

Once softened, add the tomato stock to the pan with the vegetables and cook for 2-3 min or until thickened – these are your Mediterranean vegetables