Baked Cod with Brown Rice and Steamed Green Beans

Name: Baked Cod with Brown Rice and Steamed Green Beans
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1
Cuisine: American
Ingredients: 6 oz Cod fillet (about 170g, skinless and boneless); 1 cup Brown rice (cooked); 1.5 cups Green beans (steamed); 1 tbsp Olive oil (extra virgin preferred); to taste Salt (for seasoning); to taste Black pepper (freshly ground); 1 wedge Lemon wedge (optional, for serving)

780 kcal · 50 g protein · 10 minutes · 1 servings

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Baked Cod with Brown Rice and Steamed Green Beans

Enjoy a healthy and flavorful meal featuring tender baked cod fillets paired with nutty brown rice and crisp steamed green beans. This balanced dish is packed with protein, fiber, and wholesome fats, perfect for a nutritious lunch or dinner.

780 kcal 50 g protein 10 minutes

Ingredients

Cod fillet 6 oz
Brown rice 1 cup
Green beans 1.5 cups
Olive oil 1 tbsp
Salt to taste
Black pepper to taste
Lemon wedge 1 wedge

Method

Preheat the oven. Set your oven to 400°F (200°C) to preheat while you prepare the cod. This temperature is ideal for baking fish evenly and quickly.
Tip: Preheating ensures the cod cooks properly and develops a nice texture.
Prepare the cod fillet. Pat the cod fillet dry with paper towels to remove excess moisture. This helps the fish bake better. Lightly brush both sides of the cod with half of the olive oil. Season with salt and freshly ground black pepper to taste.
Tip: Dry fish cooks more evenly and prevents sogginess.
Bake the cod. Place the cod fillet on a baking sheet lined with parchment paper or lightly greased. Bake in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
Tip: Check the thickest part of the fillet to avoid overcooking.
Cook brown rice (if not already cooked). If you don’t have pre-cooked brown rice, rinse 1/3 cup of dry brown rice under cold water. Add to a pot with 2/3 cup water, bring to a boil, then reduce to a simmer, cover, and cook for about 40-45 minutes until tender. Fluff with a fork once done.
Tip: Cooking rice ahead saves time; store leftovers in the fridge.
Steam the green beans. Trim the ends of the green beans. Place them in a steamer basket over boiling water, cover, and steam for 5-7 minutes until tender-crisp and bright green.
Tip: Avoid over-steaming to keep beans crisp and nutritious.
Finish green beans with olive oil. Once steamed, transfer the green beans to a bowl and toss with the remaining olive oil. Season lightly with salt and pepper.
Tip: Olive oil adds flavor and healthy fats.
Plate and serve. On a plate, serve the baked cod alongside 1 cup of cooked brown rice and 1.5 cups of steamed green beans. Optionally, squeeze a lemon wedge over the cod for a fresh, bright flavor.
Tip: Serve immediately for best taste and texture.

Pro tips

Use a meat thermometer; cod is done when internal temperature reaches 145°F (63°C).
To save time, cook brown rice in advance and reheat before serving.