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!

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Image of Baked Cod with Mixed Vegetables and Brown Rice Recipe
40 Mins
Prep:10 Mins
Cook:30 Mins

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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Know more about Baked Cod with Mixed Vegetables and Brown Rice

A typical serving 1 plate of Baked Cod with Mixed Vegetables and Brown Rice (410 grams) contains approximately 450 calories. The calorie count may vary based on the type and amount of ingredients used during preparation. It may vary based on your ingredients, cooking method or preparation.

The amount of fat in Baked Cod with Mixed Vegetables and Brown Rice depends on the ingredients and preparation method. On average, one serving 1 plate (410 grams) of Baked Cod with Mixed Vegetables and Brown Rice contains approximately 15 grams of fat. You can reduce the fat content by using less oil or substituting with a healthier oil option. Want a low-fat version of Baked Cod with Mixed Vegetables and Brown Rice? Check out Nutribit App for healthier tweaks and nutritional breakdowns!

The protein content in Baked Cod with Mixed Vegetables and Brown Rice depends on the recipe and serving size. On average, 1 plate of Baked Cod with Mixed Vegetables and Brown Rice (about 410 grams) contains approximately 30 grams of protein. If you're customizing your Baked Cod with Mixed Vegetables and Brown Rice, consider adding ingredients with higher protein content.

The amount of sugar in an Baked Cod with Mixed Vegetables and Brown Rice varies depending on the recipe and serving size. On average, 1 plate (about 410 grams) contains about 8 grams of sugar. If you're looking to reduce sugar, try using less sweetener or opting for natural alternatives like honey or maple syrup in moderation. Want a healthier twist? Download Nutribit app for healthy alternatives or to track your calories.

The number of carbs in Baked Cod with Mixed Vegetables and Brown Rice depends on the serving size and the recipe used. On average, 1 plate (about 410 grams) contains about 50 grams of carbohydrates.

Baked Cod with Mixed Vegetables and Brown Rice contains approximately 6 grams of fiber in 1 plate (about 410 grams). The exact amount depends on the ingredients, quantity and preparation. Want a healthier twist? Opt for a whole-grain options to boost fiber content!

Absolutely! Making Baked Cod with Mixed Vegetables and Brown Rice is easier than you might think, especially with a simple step-by-step provided in the Nutribit recipe. Whether you're a beginner or a seasoned baker, you can make a delicious Baked Cod with Mixed Vegetables and Brown Rice with a few basic ingredients. Want to make it even easier? Try prepping the filling in advance or using a food processor for the crust. With just a little effort, you’ll have Baked Cod with Mixed Vegetables and Brown Rice that’s perfect for any occasion!

Making a Baked Cod with Mixed Vegetables and Brown Rice typically takes around 40 Mins.

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