Pan-Seared Cod in Tomato-Lentil Sauce with Rice

1. 1 Pollock filletpack 600 g ≈ $5.50 180 g
2. 2 Carrots≈ $1.50 per kg 80 g
3. 3 Onions≈ $1.60 per kg 60 g
4. 4 Tomato pastepack 140 g ≈ $1.00 20 g
5. 5 Long-grain ricepack 800 g ≈ $1.94 60 g
6. 6 Wheat flour 10 g
7. 7 Sunflower oil 12 ml
8. 8 Bay leaves to taste
9. 9 Salt 2 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Rinse the rice, cover with water in a 1:2 ratio, add a pinch of salt, bring to a boil, then simmer covered on low heat for 15 minutes until tender; keep covered.

2. Slice the onion³ into thin half-moons, grate the carrot² coarsely. Cut the cod into 5–6 cm chunks and dredge in flour, shaking off excess.

3. Heat half the oil in a skillet over high heat and sear the cod for 2 minutes per side until golden brown; transfer to a plate.

4. In the remaining oil, sauté the onion³ and carrot² over medium heat for 5–7 minutes until softened.

5. Stir in the tomato⁴ paste, add 150 ml water, season with salt, and add a bay leaf.

6. Return the cod to the sauce, cover, and simmer over medium heat for 15 minutes until the fish flakes easily with a fork and the sauce thickens.

7. Serve the cod with sauce over the rice.

In short

• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.