Griddled Cod with Coconut Rice

Cooking rice in coconut milk transforms it, but make sure you use the light reduced-fat variety. Don’t worry if you can’t get any pak choi – just use shredded spring greens, dark green cabbage or even spinach instead.

Method

Put the water and coconut milk in a pan and set over a low heat. When it starts to simmer, stir in the rice and cook according to the instructions on the pack. The rice is cooked when it is tender and all the liquid has been absorbed.
Meanwhile, lightly spray a griddle pan or frying pan with oil and set over a medium to high heat. Pat the cod fillets dry with kitchen paper and when the pan is really hot, add the cod. Cook for 3–5 minutes until starting to brown underneath, then turn them over and cook for 3–4 minutes or until cooked right through. Remove from the pan and keep warm.
While the cod is cooking, lightly spray a large frying pan or wok with oil and set over a high heat. When it’s hot add the garlic and ginger and stir-fry for 1 minute without browning. Tip in the pak choi and stir-fry for 2–3 minutes until just tender. Add the soy sauce.
Make the soy and honey drizzle: blend the soy sauce and honey together with a spoon.
Stir the spring onions into the coconut rice and divide between 2 serving bowls with the stir-fried pak choi. Add the cod fillets and drizzle with the soy and honey mixture. Serve immediately with mushrooms (if using).

Step it up...

To enjoy this on Step 5, use 130g basmati rice and cook in 130ml water and 130ml light coconut milk. Serve with 160g boiled or steamed fine green beans. This will add 1.5g fat, 2.7g fibre and 9g carbs.

Visit the Steps page to find out more about the Plan or contact a Consultant to start your weight loss journey today.

Serves: 2
Prep time: 10 Minutes
Cook time: 20 Minutes
Calories: 400 kcal per serving
Total Fat: 5.4 g
Steps: 3 and above

Ingredients

100ml water
100ml light coconut milk
100g basmati rice
spray oil
2 x 200g cod fillets
2 garlic cloves, crushed
1 tsp grated fresh root ginger
2 pak choi, halved or quartered
2 tsp soy sauce
4 spring onions, thinly sliced
salt and freshly ground black pepper
griddled sliced mushrooms, to serve (optional)

Soy and honey drizzle:

1 tbsp soy sauce
1 tsp clear honey

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