Seared Cod & Zucchini over Creamy Brown Rice with Marinated Tomatoes

Seared Cod & Zucchini over Creamy Brown Rice

with Marinated Tomatoes

25 MIN
-$0.05/serving 2 Servings
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  • with Shrimp
    includes 10 oz Sustainably Sourced Tail-On Shrimp (Peeled & Deveined)
    Wellness
  • with Cod
    includes two 5-oz Sustainably Sourced, Wild Caught Cod Fillets View recipe
    Wellness
  • with Shrimp

    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 Wellness

    This meal was designed in collaboration with nutritionists with your holistic health in mind.

    WW Recommended 600 Calories Or Less
    • Nutrition
      PER SERVING
    • Calories
      470 Cals (est.)
    View Full Nutrition
    Nutrition Label
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    fresh
    ingredients
    Seared Cod & Zucchini over Creamy Brown Rice with Marinated Tomatoes
    Title
    • 10 oz Tail-On Shrimp (Peeled & Deveined)
    • ½ cup Brown Rice
    • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
    • 4 oz Grape Tomatoes
    • 2 Tbsps Crème Fraîche
    • 1 clove Garlic
    • 1 Tbsp Apple Cider Vinegar
    • 1 Tbsp Capers
    • ¼ cup Rice Flour
    • 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.

    Cook the shrimp & serve your dish
    4 Cook the shrimp & serve your dish

    Pat the shrimp dry with paper towels (remove the tails, if desired). Place in a large bowl. Season with salt, pepper, and enough of the spice blend to coat (you'll omit the flour for shrimp). Stir to coat. In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the seasoned shrimp. Cook, stirring occasionally, 4 to 5 minutes, or until opaque and cooked through. Turn off the heat. Serve the creamy rice topped with the cooked shrimp, cooked vegetables, and marinated tomatoes (including any liquid). Enjoy! 

    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 Cook the shrimp & serve your dish

    Pat the shrimp dry with paper towels (remove the tails, if desired). Place in a large bowl. Season with salt, pepper, and enough of the spice blend to coat (you'll omit the flour for shrimp). Stir to coat. In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the seasoned shrimp. Cook, stirring occasionally, 4 to 5 minutes, or until opaque and cooked through. Turn off the heat. Serve the creamy rice topped with the cooked shrimp, cooked vegetables, and marinated tomatoes (including any liquid). Enjoy! 

    Cook the shrimp & serve your dish
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