Baked Cod with Mixed Vegetables and Brown Rice
Enjoy a light yet satisfying meal with this Baked Cod, perfectly paired with mixed vegetables and nutty brown rice. A balanced, healthy dish that’s both simple and flavorful!

1 plate
For 1 people
Difficulty
Average
Taste
Unknown
Health Benefits
Heart Health: Cod is a lean fish that provides a good source of omega-3 fatty acids, which are known to support heart health.
Digestive Health: Brown rice and vegetables are high in fiber, promoting healthy digestion and regular bowel movements.
Weight Management: This dish is low in calories and high in protein, making it an excellent choice for maintaining a healthy weight.
Bone Health: Cod and brown rice are good sources of vitamin D and minerals like iron, contributing to stronger bones.
Energy Boost: The combination of protein from the cod and complex carbohydrates from the brown rice provides sustained energy levels.
450 kcal
in 410g
Protein:
30g
Fats:
15g
Carbs:
50g
Cholesterol:
60mg
Sodium, Na:
250mg
Potassium, K:
600mg
Looking for a wholesome dinner that’s both nutritious and delicious? This Baked Cod with Mixed Vegetables and Brown Rice offers a perfect blend of lean protein, fiber, and essential nutrients. The mild flavor of cod combined with a medley of colorful vegetables and hearty brown rice makes for a satisfying meal that's as good for your taste buds as it is for your health.
Allergy Advice
This recipe contains Fish. People with such allergies should avoid adding such ingredients or try to replace them with better choices.
Ingredients
1
200 grams Cod fillets
250 grams Mixed vegetables, zucchini , bell peppers , carrots )
75 grams Brown rice
1 tablespoon Olive oil
1 teaspoon Lemon juice
1 piece Garlic Cloves
1 teaspoon Dried herbs, thyme , rosemary
Black Pepper as per taste
Salt as per taste
Tips
Feel free to use your favorite vegetables or what you have on hand. Seasonal vegetables add freshness and flavor.
Make sure the cod is opaque and flakes easily with a fork. Overcooking can make the fish dry.
Directions
Preheat the Oven: Preheat your oven to 200°C (400°F).
Prepare the Brown Rice: Cook the brown rice according to package instructions and set aside.
Prepare the Vegetables: Wash and chop the mixed vegetables into bite-sized pieces. Toss with olive oil, garlic, dried herbs, salt, and pepper. Spread the vegetables evenly on a baking sheet.
Bake the Cod: Place the cod fillets on a separate baking sheet. Drizzle with lemon juice, and season with salt, pepper, and additional herbs if desired.
Combine and Bake: Place both baking sheets in the oven. Bake the vegetables for about 20-25 minutes until tender and slightly caramelized. Bake the cod for 12-15 minutes, or until the fish flakes easily with a fork.
Serve: Plate the baked cod with a serving of mixed vegetables and brown rice. Enjoy!
Notes
People with Seafood Allergies: Those allergic to fish should avoid this recipe due to the presence of cod.
Individuals with Kidney Issues: Monitor sodium intake if you have kidney-related conditions, as this recipe contains added salt.
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This balanced and delicious pre-workout meal is ideal for athletes or anyone seeking a nutritious option to fuel their body before exercise. Enjoy the health benefits of omega-3 fatty acids and the sustained energy from complex carbohydrates!
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