Type | Per person |
---|---|
Energy | 725 kcal |
Fat | 23 gr |
of which saturated | 5 gr |
Carbohydrates | 88 gr |
of which sugars | 24 gr |
Fibres | 14 gr |
Protein | 35 gr |
Salt | 1.8 gr |
Cod with wok vegetables and brown rice by Francesca Kookt

355gr vegetables p.p.
Ingredients
2 winter carrots washed |
50 ml white wine vinegar |
2 tbsp cane sugar |
300 g brown rice |
approx. 400 g cod fillets |
4 tbsp cooking olive oil |
white pepper (black pepper may also be used) |
1 onion chopped |
2 cloves of garlic finely chopped 1 plain (large) or 2 shanghai pak choi (small) coarsely chopped |
1/2 Chinese cabbage coarsely chopped |
2 red peppers coarsely chopped |
juice of 1 lemon |
2 tbsp soy sauce |
15 g coriander finely chopped |
50-60 g cashew nuts coarsely chopped |
Optional: Serve with a few drops of tabasco for extra spice |
Preparation
This colourful plate not only looks beautiful but is also super tasty! For this cod with wok vegetables, food blogger Francesca Kookt combined the vegetables with coriander and the cashew nuts and tender cod complete it. The sweet and sour carrot is a nice fresh addition.
1. Grate the carrot into thin ribbons, either by hand or a mandolin and store in a flat dish.
2. Heat a saucepan with the white wine vinegar and sugar over medium-high heat. When the sugar is absorbed remove from the heat. Leave to cool for a while and then pour over the carrots. Place covered in the fridge.
3. Cook the unpolished rice according to the instructions on the packet.
4. Pat the cod fillets dry, heat a frying pan (or two) and fry in 2 tbsp cooking olive oil for 1 minute over high heat. Then turn the heat to medium and leave on the same side for another 3 - 4 minutes. Then turn over and fry for 2 - 4 minutes on this side. Sprinkle with white pepper.
5. Meanwhile, heat a wok and fry the onion and garlic in 2 tbsp cooking olive oil. Add the pak choi, Chinese cabbage and pepper and stir-fry for about 4 minutes and deglaze with the lemon juice, 2 tbsp soy sauce and 1 tbsp soy sauce.
6. Divide the unpolished rice among the plates with a scoop of the wok vegetables and a piece of cod fillet. Serve some chopped cashew nuts and the sweet and sour winter carrot on the side.
Tips:
You can freeze the half Chinese cabbage left over. First cut the cabbage into strips, blanch for a few minutes and drain and cool. Then freeze the cabbage. Delicious through fried rice, for example. You can also store half the cabbage, covered well, in the crisper section of the fridge for a week.
Leftover wok vegetables, sweet and sour carrot and rice? Turn them into a lunch salad the next day by mixing everything together. This can also be eaten cold.
This recipe is part of week menu 2.
Note: this recipe is for two adults and two children. Adjust the quantities slightly for four adults.
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