Cod and watercress parcels recipe

On the table in under half an hour, this cod and watercress parcels recipe is a quick and healthy supper. Cod and watercress together are a great source of omega-3 fatty acids and iron. Served on a bed of brown rice, this main course will keep you fuller for longer

Ingredients (serves 2)

250g cod (or other sustainable white fish)

85g watercress

2 cloves of garlic, peeled

1 green chilli, chopped

2 slices of Parma ham

2tbsp olive oil

1tbsp balsamic vinegar

150g brown rice

360ml water

1 small red onion, diced

50g sundried tomatoes, chopped

50g black olives, stoned and chopped

Black pepper

Method

Preheat the oven to 180^oC (160^oC Fan).

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. Carefully wrap the cod and its topping in the slices of Parma ham. Place on a baking tray and sprinkle with the olive oil and balsamic vinegar. Bake for 15 minutes or until the cod is cooked through.

Bring 360ml of water to the boil. Add the brown rice, stir and leave to simmer for 15 to 20 minutes until the water is all absorbed and the rice cooked.

Add the onion, tomato and olives to a hot pan and lightly sauté.  Once the rice is cooked, add to the pan and mix together, adding pepper to taste.

Spoon some of the brown rice mixture onto a plate. Place the remaining watercress on top. Remove the cod from the oven and place on top.

Recipe courtesy of watercress.co.uk