Beetroot Chip-Crusted Cod
over rice with corn, Mexican-style spices & coriander
It's worth taking care when peeling an onion - the outer layers contain the most nutrients!
The quantities provided above are averages only.
Always refer to the product label for the most accurate information about ingredients and allergens
Ingredients
1 piece
Cod fillet
(Contains Fish)
25 g
Beetroot tortilla chips
75 g
White long grain rice
70 g
Corn
½ piece
Onion
½ piece
Courgette
5 g
Fresh coriander
(May be present Celery)
½ sachet(s)
Mexican-style spices
Not included in your delivery
½ piece
Low sodium vegetable stock cube
½ tablespoon
Olive oil
½ tablespoon
Sunflower oil
1 tablespoon
[Plant-based] mayonnaise
½ teaspoon
White wine vinegar
25 g
Flour
to taste
Salt and pepper
Nutrition Values
Utensils
Cooking Steps
- Boil plenty of water in a pot or saucepan and crumble in the stock cube (see pantry for amount).
- Cook the rice for 12 - 15 minutes, then drain and set aside (see Tip).
Tip: this recipe is high in calories. Are you watching your calorie intake? Prepare all of the rice but then just serve two thirds. You can keep the rest of it in the fridge to use the next day.
- Chop the onion and slice the courgette into crescents.
- Heat a drizzle of olive oil in a frying pan over medium-high heat and fry the onion and courgette for 3 - 4 minutes.
- Drain the corn and transfer to the frying pan along with the Mexican-style spices.* Mix well and fry for 2 - 3 more minutes.
*Take care, this ingredient is spicy! Use as preferred.
- In the meantime, mix in a deep plate per person: 25g flour and 30g water. Season with salt and pepper.
- Make a small opening in the bag of beetroot tortilla chips. Crush the tortilla chips into very small pieces, then transfer the crushed chips to a second deep plate.
- Pat the fish dry with kitchen paper, then sprinkle with a bit of flour. Coat the fish first with the flour mixture, then with the crushed chips, ensuring it is fully covered.
- Heat a drizzle of sunflower oil in another frying pan over medium-high heat and fry the fish for 1 - 2 minutes per side.
Tip: use as much mayonnaise as you need to cover the fish, but be sure to reserve some to make the sauce in step 4.
- Finely chop the coriander.
- In a small bowl, combine the white wine vinegar with half the coriander and the mayonnaise. Season to taste with salt and pepper.
- Serve the rice in bowls or deep plates. Top with the vegetables and the fish.
- Drizzle with the coriander mayonnaise and garnish with the rest of the coriander as preferred.
Did you know... tinned vegetables such as corn also contribute to your vegetable intake. Corn is a good source of magnesium, which plays an important role in muscle and bone health.