Mediterranean Fish & Rice: Heart-Healthy 30-Minute Recipe

This Mediterranean Fish and Rice is what the classic Mediterranean kitchen is all about. We’re talking heart-healthy ingredients, a ton of great flavors and all done in just 30 minutes. Serve it next to a crunchy baguette and a bottle of Spanish white wine, more specifically an Albariño from Rias Baixas, for an incredible meal.

To make this recipe, I used cod fillets I bought frozen and thawed out. Just to make things easier and cheaper. You can also use fresh cod here, as well as any other type of firm white fish. Such as halibut, white seabass or hake.

For the rice, I used white long-grain rice. Any other type of rice can be used to make this dish. Just make sure to check the package instructions, that way your liquid-to-rice ratios are right on the money.

TIPS & TRICKS to Make this Recipe: You can make the rice ahead of time and store it. It will hold for up to 3 to 4 days in the fridge and up to 3 months in the freezer. As for the fish, it will hold for 2 to 3 days in the fridge.

Instruction

1. Heat a large fry pan with a medium heat and add in 2 tbsp (35 ml) extra virgin olive oil.
2. In the meantime, finely chop the onion, roughly chop the garlic and finely chop the carrot (peeled)
3. Add the chopped vegetables into the hot fry pan, mix continuously, after 3 to 4 minutes and the vegetables are lightly sauteed, add in the saffron, dried thyme and season generously with sea salt & black pepper, mix together, then add in the water and raise to a high heat
4. While the water is heating, add the rice into a fine sieve and rinse under water until it starts running clear underneath, about 1 to 2 minutes
5. Once the water comes to a boil, add in the rice, mix together, then place a lid on the pan and lower to a low-medium heat
6. While the rice is cooking, heat a nonstick grilling pan (or regular nonstick pan) with a medium heat
7. Add the cod fillets over some paper towels and pat dry, then drizzle each one with a kiss of extra virgin olive oil and rub all over, season with sea salt & black pepper on both sides
8. Once the grilling pan is nice and hot, about 6 to 8 minutes, add in the cod fillets, cook for 3 minutes per side or until the fish is flaky and fully cooked through, then remove from the pan and cover with foil paper
9. After simmering the rice for about 15 to 18 minutes and there is virtually no liquid left and the rice is cooked through, remove the lid, add in the frozen peas, making sure to spread them around, place the lid back on the pan and remove from the heat
10. After 2 to 3 minutes and the peas are just tender, remove the lid, using a fork gently fluff the rice
11. Transfer the rice into serving dishes, top each one off with a cod fillet and garnish with lemon wedges and fresh parsley, enjoy!