Baked Cod with Lemon, Brown Rice and Roasted Vegetables
10min
25min
4
450
Chef's Note
For the best results, make sure your cod fillets are similar in thickness so they cook evenly. If you have time, you can marinate the fish in the lemon juice and seasonings for 15 minutes before baking for extra flavor.
Tags
Ingredients
24 oz cod fillets
1 medium lemon
1 tsp dried thyme
1 tsp garlic powder
2 tbsp olive oil
1 tsp salt
1/2 tsp black pepper
2 cups brown rice
4 cups low-sodium chicken broth
3 cups broccoli florets
2 medium bell peppers
1 medium red onion
2 tbsp parsley
Instructions
- 1
Preheat oven to 400°F (200°C). Line two baking sheets with parchment paper.
- 2
Rinse 2 cups of brown rice under cold water. In a medium pot, combine rice with 4 cups of low-sodium chicken broth. Bring to a boil, then reduce heat to low, cover and simmer for 25 minutes until tender.
- 3
While rice cooks, cut 2 bell peppers into 1-inch pieces, slice 1 red onion into wedges, and separate broccoli into florets if needed.
- 4
In a large bowl, toss the vegetables with 1 tablespoon olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Spread on one of the prepared baking sheets.
- 5
Pat 24 oz cod fillets dry with paper towels. Place on the second baking sheet.
- 6
Slice half the lemon into thin rounds and set aside. Squeeze the juice from the other half over the cod fillets.
- 7
Drizzle cod with 1 tablespoon olive oil and season with 1 teaspoon dried thyme, 1 teaspoon garlic powder, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
- 8
Place the lemon slices on top of the cod fillets.
- 9
Place both baking sheets in the oven. Roast vegetables for 20-25 minutes, stirring halfway through. Bake cod for 12-15 minutes, until it flakes easily with a fork.
- 10
Chop 2 tablespoons fresh parsley.
- 11
Serve each plate with a portion of brown rice, roasted vegetables, and cod. Garnish with fresh parsley.
Nutrition Information (per serving)
450
38g
53g
10g
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