Flakey Baked Cod with Tomatoes and Basil

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This quick and healthy dish is packed full of flavour and omega 3. Served with brown rice, it’s a real weeknight winner, or try serving it with potato wedges for a healthier take on fish and chips! Leftovers make a delicious lunch for the next day!

All you need is:

• 4 cod fillets
• 2 x 400g Heritage chopped tomatoes
  
• 100g Heritage mixed olives
  
• 2 garlic cloves, peeled
  
• 1 tbsp of capers
  
• 2 tbsp Heritage sugar
  
• 350g Heritage brown rice
  
• 700ml water
  
• 5 torn basil leaves (optional)

Then, to make:

1. Bring the rice to the boil using the 700ml of water.
2. Pour 700ml of boiling water into a deep saucepan. Pour in rice, and bring to the boil (this should take about 5 minutes).
   
3. Reduce to a low heat and cover. Cook for approximately 20-30 minutes until cooked through, stirring occasionally to ensure water absorption.
   
4. Squeeze pips out of the olives.
   
5. Place the tomatoes, garlic, capers and sugar in an ovenproof pan and cook on a low heat for 15 minutes, stirring halfway through.
   
6. Place the cod fillets into the pan, covering them with the tomato sauce.
   
7. Bring the sauce to a gentle simmer for around 10 minutes, at which point the cod should be cooked through. If not, add on a couple of minutes.
   
8. The cod can then be immediately plated up alongside the brown rice, with the optional basil leaves.

Other recipe ideas

Pulled BBQ Chicken Sandwiches

Chicken Tikka Kebabs

Stuffed jacket potatoes