Serving size

1 person 2 people 4 people

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

Allergens

Contains: Fish

Nutritional Information

Typical values	per 100g	per portion
Energy	118Kcal	450Kcal
	495kJ	1883kJ
Fat	2.8g	11g
of which saturates	0.5g	1.8g
Carbohydrates	12g	47g
of which sugars	1.5g	5.7g
Protein	12g	44g
Salt	0.11g	0.42g
Fibre	1.9g	7.3g

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)

Allergens

Contains: Fish

Nutritional Information

Typical values	per 100g	per portion
Energy	113Kcal	460Kcal
	473kJ	1926kJ
Fat	2.6g	11g
of which saturates	0.5g	1.9g
Carbohydrates	12g	48g
of which sugars	1.6g	6.4g
Protein	11g	45g
Salt	0.1g	0.42g
Fibre	1.8g	7.3g

Back

Prep in 10 High protein 5 plants Low sat fat

Caribbean Cod Stew with Black Rice

Prep time: 0 mins

Total time: 35 mins

Cuisine: Caribbean

Food group: Fish

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.

Cooking Instructions

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.

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.