Seared Cod & Zucchini over Creamy Brown Rice with Marinated Tomatoes

Seared Cod & Zucchini over Creamy Brown Rice

with Marinated Tomatoes

25 MIN
2 Servings
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600 Calories Or Less
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Pescatarian
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30g Of Protein
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  • with Cod
    includes two 5-oz Sustainably Sourced, Wild Caught Cod Fillets
    Wellness
  • with Shrimp
    includes 10 oz Sustainably Sourced, Uncooked Shrimp (Peeled & Deveined) View recipe
    Wellness
  • with Cod

    From the Test Kitchen

    In this dish, a bed of brown rice gets deliciously tangy flavor and creamy texture from a touch of crème fraîche, which makes the perfect base for our vibrant vegetables and tender, flaky cod—elevated by a coating of our savory weeknight hero spice blend.
    4-12 PersonalPoints range per serving
    To learn more about WW's Points program, visit ww.com

    Hey, Chef! Try these WW pro-tips: Skip adding salt during prep and cooking, and see nutrition info for sodium as packaged. Counting PersonalPoints? Choose nonstick cooking spray (0 PersonalPoints) instead of olive oil (1 PersonalPoint per teaspoon) to coat your pan before heating.
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    Dietary Information

    See nutrition facts for total fat, saturated fat, cholesterol, and sodium information

    600 Calories Or Less
    • Nutrition
      PER SERVING
    • Calories
      520 Cals (est.)
    View Full Nutrition
    Nutrition Label
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    fresh
    ingredients
    Seared Cod & Zucchini over Creamy Brown Rice with Marinated Tomatoes
    Title
    • 2 Cod Fillets
    • ½ cup Brown Rice
    • 4 oz Grape Tomatoes
    • 1 clove Garlic
    • 2 Tbsps Crème Fraîche
    • 1 Tbsp Apple Cider Vinegar
    • 1 Tbsp Capers
    • ¼ cup Rice Flour
    • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
    • 1 Zucchini
    • ¼ tsp Crushed Red Pepper Flakes
    • 1 Yellow Or Red Onion
    time-saving
    tips & techniques
    Make the creamy rice
    1 Make the creamy rice

    In a small pot, combine the rice, a big pinch of salt, and 1 cup of water; heat to boiling on high. Once boiling, reduce the heat to low. Cover and cook, without stirring, 23 to 25 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork. Stir in the créme fraîche until combined. Cover to keep warm.

    Prepare the ingredients
    2 Prepare the ingredients

    Meanwhile, wash and dry the fresh produce. Medium dice the zucchini. Halve, peel, and medium dice the onion. Halve the tomatoes. Peel 1 clove of garlic; using a zester or the small side of a box grater, finely grate into a paste. In a bowl, combine the halved tomatoes, capers, vinegar, a drizzle of olive oil, and as much of the garlic paste as you’d like. Season with salt and pepper; stir to combine. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired.

    Cook the vegetables
    3 Cook the vegetables

    In a large pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the diced zucchini and diced onion in an even layer. Cook, without stirring, 3 to 4 minutes, or until browned. Add as much of the red pepper flakes as you'd like, depending on how spicy you'd like the dish to be; season with salt and pepper. Cook, stirring frequently, 1 to 2 minutes, or until the vegetables are softened. Transfer to a bowl; cover with foil to keep warm. Wipe out the pan.

    Coat the cod
    4 Coat the cod

    Place the flour and spice blend on a large plate; season with salt and pepper. Stir to combine. Pat the cod dry with paper towels. Season with salt and pepper on both sides. Working one piece at a time, thoroughly coat the seasoned cod in the seasoned flour.  

    Cook the cod & serve your dish
    5 Cook the cod & serve your dish

    In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the coated cod (tapping off any excess flour before adding). Cook 2 to 3 minutes per side, or until browned and cooked through.* Turn off the heat. Serve the creamy rice topped with the cooked cod, cooked vegetables, and marinated tomatoes (including any liquid). Enjoy!

    *The USDA recommends a minimum safe cooking temperature of 145°F for fish. 

    Tips from Home Chefs

    Make the creamy rice
    1 Make the creamy rice

    In a small pot, combine the rice, a big pinch of salt, and 1 cup of water; heat to boiling on high. Once boiling, reduce the heat to low. Cover and cook, without stirring, 23 to 25 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork. Stir in the créme fraîche until combined. Cover to keep warm.

    2 Prepare the ingredients

    Meanwhile, wash and dry the fresh produce. Medium dice the zucchini. Halve, peel, and medium dice the onion. Halve the tomatoes. Peel 1 clove of garlic; using a zester or the small side of a box grater, finely grate into a paste. In a bowl, combine the halved tomatoes, capers, vinegar, a drizzle of olive oil, and as much of the garlic paste as you’d like. Season with salt and pepper; stir to combine. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired.

    Prepare the ingredients
    Cook the vegetables
    3 Cook the vegetables

    In a large pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the diced zucchini and diced onion in an even layer. Cook, without stirring, 3 to 4 minutes, or until browned. Add as much of the red pepper flakes as you'd like, depending on how spicy you'd like the dish to be; season with salt and pepper. Cook, stirring frequently, 1 to 2 minutes, or until the vegetables are softened. Transfer to a bowl; cover with foil to keep warm. Wipe out the pan.

    4 Coat the cod

    Place the flour and spice blend on a large plate; season with salt and pepper. Stir to combine. Pat the cod dry with paper towels. Season with salt and pepper on both sides. Working one piece at a time, thoroughly coat the seasoned cod in the seasoned flour.  

    Coat the cod
    Cook the cod & serve your dish
    5 Cook the cod & serve your dish

    In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the coated cod (tapping off any excess flour before adding). Cook 2 to 3 minutes per side, or until browned and cooked through.* Turn off the heat. Serve the creamy rice topped with the cooked cod, cooked vegetables, and marinated tomatoes (including any liquid). Enjoy!

    *The USDA recommends a minimum safe cooking temperature of 145°F for fish. 

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