Spain on a Fork > All Recipes > Main Dishes > CLASSIC Mediterranean Fish and Rice | Heart-Healthy 30 Minute Recipe
All Recipes, Main Dishes / March 20, 2024

CLASSIC Mediterranean Fish and Rice | Heart-Healthy 30 Minute Recipe

This Mediterranean Fish and Rice is what the classic Mediterranean kitchen is all about. We’re talking heart-healthy ingredients, a ton of great flavors and all done in just 30 minutes. Serve it next to a crunchy baguette and a bottle of Spanish white wine, more specifically an Albariño from Rias Baixas, for an incredible meal.

CLASSIC Mediterranean Fish and Rice
To make this recipe, I used cod fillets I bought frozen and thawed out. Just to make things easier and cheaper. You can also use fresh cod here, as well as any other type of firm white fish. Such as halibut, white seabass or hake.

CLASSIC Mediterranean Fish and Rice
For the rice, I used white long-grain rice. Any other type of rice can be used to make this dish. Just make sure to check the package instructions, that way your liquid-to-rice ratios are right on the money.

CLASSIC Mediterranean Fish and Rice

TIPS & TRICKS to Make this Recipe: You can make the rice ahead of time and store it. It will hold for up to 3 to 4 days in the fridge and up to 3 months in the freezer. As for the fish, it will hold for 2 to 3 days in the fridge.

CLASSIC Mediterranean Fish and RiceKey Ingredients & Cookware I used in this Recipe:

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Watch the Video Below on How to Make this CLASSIC Mediterranean Fish and Rice

Mediterranean Fish and Rice
5 from 2 votes

Classic Mediterranean Fish and Rice

Course Main Course
Cuisine Mediterranean
Prep Time 10 minutes
Cook Time 20 minutes
Servings 2
Calories 781 kcal
Author Albert Bevia @ Spain on a Fork


  • 3 tbsp extra virgin olive oil 45 ml
  • 1 small onion
  • 4 cloves garlic
  • 1 carrot
  • 1/4 tsp saffron threads .17 grams
  • 1/2 tsp dried thyme .50 grams
  • 2 cups water 480 ml
  • 1 cup long grain rice 190 grams
  • 1/3 cup frozen peas 55 grams
  • 2 cod fillets 8 oz / 225 grams each
  • 1 lemon
  • fresh parsley
  • sea salt & black pepper


  1. Heat a large fry pan with a medium heat and add in 2 tbsp (35 ml) extra virgin olive oil

  2. In the meantime, finely chop the onion, roughly chop the garlic and finely chop the carrot (peeled)

  3. Add the chopped vegetables into the hot fry pan, mix continuously, after 3 to 4 minutes and the vegetables are lightly sauteed, add in the saffron, dried thyme and season generously with sea salt & black pepper, mix together, then add in the water and raise to a high heat

  4. While the water is heating, add the rice into a fine sieve and rinse under water until it starts running clear underneath, about 1 to 2 minutes

  5. Once the water comes to a boil, add in the rice, mix together, then place a lid on the pan and lower to a low-medium heat

  6. While the rice is cooking, heat a nonstick grilling pan (or regular nonstick pan) with a medium heat

  7. Add the cod fillets over some paper towels and pat dry, then drizzle each one with a kiss of extra virgin olive oil and rub all over, season with sea salt & black pepper on both sides

  8. Once the grilling pan is nice and hot, about 6 to 8 minutes, add in the cod fillets, cook for 3 minutes per side or until the fish is flaky and fully cooked through, then remove from the pan and cover with foil paper

  9. After simmering the rice for about 15 to 18 minutes and there is virtually no liquid left and the rice is cooked through, remove the lid, add in the frozen peas, making sure to spread them around, place the lid back on the pan and remove from the heat

  10. After 2 to 3 minutes and the peas are just tender, remove the lid, using a fork gently fluff the rice

  11. Transfer the rice into serving dishes, top each one off with a cod fillet and garnish with lemon wedges and fresh parsley, enjoy!

Recipe Notes

Get the Golden Saffron I used to make this Recipe

Nutrition Facts
Classic Mediterranean Fish and Rice
Amount Per Serving
Calories 781 Calories from Fat 216
% Daily Value*
Fat 24g37%
Saturated Fat 3g19%
Polyunsaturated Fat 3g
Monounsaturated Fat 16g
Cholesterol 98mg33%
Sodium 165mg7%
Potassium 1352mg39%
Carbohydrates 91g30%
Fiber 6g25%
Sugar 6g7%
Protein 50g100%
Vitamin A 5394IU108%
Vitamin C 47mg57%
Calcium 123mg12%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

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  1. Judy Christensen

    5 stars
    Do you have a recipe book published?

    22 . Mar . 2024
    • Spain on a Fork

      Hopefully soon! Much love 🙂

      22 . Mar . 2024
  2. Amelia

    5 stars
    Muy buenas recetas gracias 🙏

    20 . Mar . 2024
    • Spain on a Fork

      Muchas gracias! Saludos 🙂

      20 . Mar . 2024

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