The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Caribbean Cod Stew with Black Rice
Give sustainably sourced British cod the Caribbean treatment in a jerk-inspired stew. It’s the perfect partner for crunchy black rice and a scattering of fresh tomatoes, spring onions and zingy lime. A handful of fresh thyme to pack in even more aroma.
Prep in 10
High protein
5 plants
Low sat fat
Serving size
Ingredients
- 1 tbsp cornflour
- 100g black rice (Organic Black Rice)
- 4cm fresh ginger
- 110g baby tomatoes
- 1 tbsp jerk seasoning (Onion Powder, Black Pepper, Thyme, Pimento, Coconut Palm Sugar, Chilli Flakes, Nutmeg, Clove, Sea Salt)
- 1 unwaxed lime
- 80g baby spinach
- 3 spring onion
- 1 handful of fresh thyme
- 2 cod fillets (skin off) (Fish)
- 2 garlic clove
Nutritional Information
Calories: 450
Protein: 44g
Carbs: 47g
Fat: 11g
Ingredients
- 4cm fresh ginger (use half)
- 1 tbsp cornflour (use half)
- 110g baby tomatoes (use half)
- 100g black rice (use half) (Organic Black Rice)
- 1 handful of fresh thyme (use half)
- 3 spring onion
- 1 cod fillet (skin off) (Fish)
- 1 unwaxed lime (use half)
- 2 garlic clove
- 1 tbsp jerk seasoning (use half) (Onion Powder, Black Pepper, Thyme, Pimento, Coconut Palm Sugar, Chilli Flakes, Nutmeg, Clove, Sea Salt)
- 80g baby spinach (use half)
Nutritional Information
Calories: 460
Protein: 45g
Carbs: 48g
Fat: 11g
Caribbean Cod Stew with Black Rice
Give sustainably sourced British cod the Caribbean treatment in a jerk-inspired stew. It’s the perfect partner for crunchy black rice and a scattering of fresh tomatoes, spring onions and zingy lime. A handful of fresh thyme to pack in even more aroma.
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Cooking Instructions
- Bring a medium saucepan filled with hot water to a boil. Add the rice and boil for 30-35 mins, until cooked. Add the spinach for the final 1-2 mins of cooking, then drain altogether.
- Strip the thyme leaves from the stalks and finely chop. Thinly slice the spring onions (save some for garnish). Finely chop or grate the garlic and ginger.
- Heat a medium frying pan with 1 tbsp oil on medium-high heat. Add the garlic, ginger, spring onions and three-quarters of the whole tomatoes. Add the jerk seasoning and thyme, then cook for 6-8 mins, until softened. Season lightly.
- Dissolve the cornflour in a jug with 50ml water, then top up with 200ml water (100ml for 1 person). Lightly mash the tomatoes, then add the cornflour mix. Simmer for 4-5 mins, then gently submerge the cod in the sauce. Cover with a lid and simmer for 6-8 mins, until the cod is cooked.
- Quarter the remaining tomatoes. Halve the lime and add a squeeze of lime juice to the stew and rice. Cut the remaining lime into wedges.
- Serve the cod stew with the rice. Garnish with the quartered tomatoes, remaining spring onions and lime wedges.
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