A firm white fish like cod (or haddock, pollock or whiting) pairs really well with strong, spicy flavours. I use a decent ready made curry paste here; along with yoghurt it's always in the fridge and makes cooking dinner that much easier midweek. Use any seasonal greens to stir through the rice - swiss chard is always a stalwart of the veg box or raised bed when there's not much else to write home about but even some defrosted frozen greens will taste good.

Ingredients:

• 2 fillets sustainable cod (I used MSC cod fillet, £17.60/kg)
• 150ml plain yoghurt
• 1-2 tsp curry paste - however spicy you like it
• 150g basmati/wild rice
• 2 cardamom pods, slightly crushed
• bay leaf
• splash of sunflower oil
• pinch of coriander seed
• pinch of nigella seed
• bunch of swiss chard, chopped
• 2 small/baby leeks
• squeeze of lemon or lime (optional)

1. Mix the yoghurt with the curry paste and smother over the cod in a baking dish. Ensure it gets a good coating. Cover and leave to marinate in the fridge for 30min to a couple of hours.
2. Heat the oven to 180/Gas 5. Bake the cod in the oven for 12-15 minutes, till the flesh is flaky and cooked through.
3. Meanwhile put the rice on to cook with the cardamom and bay leaf.
4. Heat a griddle and leave the leeks on there, turning occasionally.
5. Meanwhile heat the oil in a saute pan on a highish heat and add the remaining spices. Cook for a few seconds then add the swiss chard. Keep the chard moving with some tongs till just cooked.
6. Drain the rice and combine with the chard. Turn off the leeks.
7. Serve the cod on a bed of rice and chard with the cooking juices.
8. Garnish with the leeks and a squeeze of citrus to taste.