Ingredients

• 1 large onion
• 1 cup vegetable oil
• 1 cup white rice, uncooked
• 1/2 teaspoon salt
• 2 cups water
• 1 pound frozen cod fillets
• 1 cup all-purpose white flour
• 1-1/2 teaspoons ground cumin
• 1-1/2 teaspoons black pepper
• 1 teaspoon salt-free herb seasoning blend

Preparation

1. Thaw fish. Dice the onion.
2. In a medium-sized pot add 2 teaspoons oil and sauté the onion.
3. Once onion is browned, but not burned, add rice, 2 cups water, 1/2 tea spoon cumin and 1/2 teaspoon black pepper.
4. Cook covered for about 20 minutes on medium-low heat.
5. In a bowl, add flour, 1 teaspoon cumin, 1 teaspoon black pepper and salt-free seasoning and mix well.
6. Heat remaining oil in a skillet or fryer. Dry thawed fish with a paper towel to remove all excess water. Dip the fish in the flour mixture and fry in hot oil.
7. Serve hot fish with seasoned rice.

Helpful hints

• Choose any white fish for this recipe.
• Cumin is a spice known to aid digestion but can be strong if one is not accustomed to consuming it. Adjust amount to your taste
• If desired, accents to the Fish Fry with Seasoned Rice include: white onion soaked in vinegar with black pepper or tahini sauce (2 tablespoons tahini with 1–2 teaspoons white vinegar, black pepper and cumin).
• For a lower protein diet divide fish into 6 portions instead of 4; protein is reduced to 17 grams for the meal.