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Pan-Seared Cod with Broccoli Rice and Parmesan
Tender cod fillets pan-seared in olive oil, finished in a light cream sauce with broccoli, garlic and parmesan folded into cooked rice. An easy weeknight main.
10 min prep / 30 min total
717 kcal
23.3g protein
4 servings
EasyWatch How to Make This
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Ingredients
Ingredients updated to metric measurements
- 1onion
- 1broccoli
head, cut into florets
- cod fillets
- salt
- pepper mix
- flour
for dredging the cod
- olive oil
- 1garlic clove
- 200 mlcream
10% fat
- 250 grice
cooked
- 100 gparmesan
grated
Instructions
Dice 1 onion, cut 1 broccoli head into florets and season the cod fillets with salt and pepper.
Dredge the cod in flour and pan-fry in olive oil on both sides until golden.
Add the onion, broccoli, 1 garlic clove and 200ml cream, cover and simmer for .
Fold in 250g cooked rice and 100g parmesan, loosen with a splash of water and season lightly.
Simmer over low heat for 5- until creamy, then serve hot.
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