Cod and watercress parcels


Did you know – in the UK, we eat more watercress than anyone else in the world; last year we ate 36m bags – that’s more than one a second.
On the table in under 30 mins, these parcels are a quick and healthy supper. Cod and watercress together are a great source of omega 3 fatty acids and iron. Served on Mediterranean brown rice, this main course will keep you fuller for longer 

Cod and watercress parcels
Serves: 2
  • 250g cod (or other sustainable white fish)
  • 85g (1 bag) watercress
  • 1 green chilli, chopped
  • 2 cloves garlic, peeled
  • 2 slices Parma ham
  • 2 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • 150g brown rice
  • 1 small red onion, diced
  • 50g sundried tomatoes, chopped
  • 50g black olives, stoned and chopped
  • black pepper
  1. Preheat the oven to 180C/Gas4.
  2. Take the cod and pile a quarter of the watercress along the top of the two fillets (reserving the rest for later) along with the chilli and garlic.
  3. Carefully wrap the cod and its topping in the slices of Parma ham.
  4. Place on a baking tray and sprinkle with the olive oil and balsamic vinegar.
  5. Bake for 15 mins or until the cod is cooked through.
  6. Bring 360ml water to the boil.
  7. Add the rice, stir and leave to simmer for 15-20 mins until the water is all absorbed and the rice cooked.
  8. Add the onion, tomato and olives to a hot pan and lightly sauté.
  9. Once the rice is cooked, add to the pan and mix together, adding pepper to taste.
  10. Spoon some of the brown rice mixture onto a plate.
  11. Place the remaining watercress on top.
  12. Remove the cod from the oven and place on top.


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