Herb Crusted Baked Cod With Lemon Rice Recipe

English cuisine · 330 calories

About this recipe

This herb-crusted baked cod with lemon rice is a delightful English lunch that combines light, refreshing flavors with satisfying nutrition. The cod is coated in a fragrant mix of fresh parsley, dill, and rice flour, then baked to golden perfection. Served atop a bed of aromatic lemon rice, this dish is not only dairy-free but also packed with 35 grams of protein and 600 calories, making it a balanced and energizing meal. The zesty lemon flavor pairs beautifully with the tender, flaky fish, while the rice provides a comforting base. Whether you're looking for a quick yet impressive meal to prepare for lunch or a healthy dish to fuel your day, this recipe delivers on all fronts. With its vibrant colors and complementary textures, it makes a great choice for a casual lunch at home or a light meal to share with friends.

Ingredients

  • 250G Captain Cook Dry Salted Skinless & Boneless Cod Fillets
  • 250G Tilda Wholegrain Basmati Rice 250g
  • 50G Natoora Fresh Italian Flat Leaf Parsley
  • - Dill Leaves/Shepu
  • 1 Lemon - 1 Each
  • - Biona Capers In Olive Oil
  • 100 G Jumbo Garlic 100g
  • 400G Greenfield Himalayan Salt Fine 400G
  • 100G Heera Black Pepper Powder 100g
  • - Jalpur Rice Flour
  • - Potts Vegetable Stock Can

Instructions

  1. 1. Preheat your oven to 200°C and line a baking tray with parchment paper.
  2. 2. In a small bowl, mix rice flour with chopped parsley, chopped dill, salt, and black pepper.
  3. 3. Pat the cod fillets dry and coat them lightly with olive oil, then press them into the herb-rice flour mixture to form a crust.
  4. 4. Place the coated fillets on the prepared baking tray and drizzle a little olive oil over the top.
  5. 5. Bake the cod in the oven for 15-20 minutes or until the fillets are cooked through and the crust is golden brown.
  6. 6. Rinse the rice under cold water until the water runs clear to remove excess starch.
  7. 7. In a medium saucepan, heat 1 tablespoon of olive oil and sauté minced garlic until fragrant, about 1 minute.
  8. 8. Add the rinsed rice to the saucepan and stir to coat with the garlic-infused oil.
  9. 9. Pour the vegetable stock into the saucepan and bring it to a boil.
  10. 10. Reduce the heat to low, cover, and simmer the rice for about 10 minutes or until tender.
  11. 11. Grate the zest of the lemon and squeeze its juice into the cooked rice, then fluff with a fork.
  12. 12. Plate the lemon rice and carefully place the baked cod fillets on top.
  13. 13. Garnish with a sprig of dill or parsley and serve with lemon wedges on the side.

How to make Herb Crusted Baked Cod With Lemon Rice

  1. Coat the cod. Preheat the oven to 200°C and line a baking tray. Mix rice flour with chopped parsley, dill, salt and black pepper, then pat the cod fillets dry, coat them lightly in olive oil and press them into the mixture.
  2. Bake the cod. Place the fillets on the tray, drizzle with a little olive oil and bake for 15-20 minutes until cooked through and the crust is golden brown.
  3. Start the rice. Rinse the rice until the water runs clear. Sauté minced garlic in 1 tablespoon olive oil for about 1 minute until fragrant, then stir in the rice to coat it in the garlic oil.
  4. Simmer and flavour the rice. Pour in the vegetable stock and bring to the boil, then cover and simmer on low for about 10 minutes until tender. Stir in grated lemon zest and juice and fluff with a fork.
  5. Plate and garnish. Spoon the lemon rice onto plates, place the baked cod on top, garnish with a sprig of dill or parsley and serve with lemon wedges.

Frequently asked questions

How long does Herb Crusted Baked Cod with Lemon Rice take?
About 40 minutes: 15 minutes of prep and 25 minutes of cooking. The cod bakes in the oven while the garlic rice simmers in stock on the hob.
How do I get a crisp herb crust on Herb Crusted Baked Cod with Lemon Rice?
Pat the fillets completely dry, brush them lightly with oil and press them firmly into the herby rice flour. A final drizzle of oil on top helps the crust turn golden in the oven.
What can I use instead of cod for herb crusted fish?
Swap it for haddock, hake or pollock fillets of a similar thickness. They take the rice flour crust just as well and bake in about the same time.
Can I use fresh cod instead of dry salted cod?
Yes, fresh cod is easier to use and needs only a light seasoning of salt. If you use salted cod, soak it in several changes of cold water first to draw out the salt.
How do I make the lemon rice more flavourful?
Toast the rinsed rice in the garlic oil before adding the stock, and stir in both the zest and juice at the end. A spoon of chopped dill or parsley through the rice adds freshness.