Baked Cod with Brown Rice Pilaf and Steamed Green Beans

Ingredients

• Cod fillet 6 oz
• Brown rice 1.5 cups cooked
• Green beans 1 cup
• Olive oil 1 tsp
• Lemon juice 1 tbsp

Method

1. Preheat the oven. Set your oven to 400°F (200°C) to preheat while you prepare the cod and other ingredients.
   Tip: Preheating ensures the cod cooks evenly and develops a nice texture.
2. Prepare the cod fillet. Pat the cod fillet dry with paper towels to remove excess moisture. Place it on a baking sheet lined with parchment paper or lightly greased with a small amount of olive oil.
   Tip: Drying the fish helps it bake evenly and prevents it from steaming.
3. Season the cod. Drizzle the cod fillet with half of the lemon juice and half of the olive oil. Optionally, add a pinch of salt and pepper if desired. This will enhance the flavor without overpowering the delicate fish.
   Tip: Lemon juice brightens the flavor and olive oil keeps the fish moist.
4. Bake the cod. Place the baking sheet in the preheated oven and bake the cod for 12-15 minutes, or until the fish flakes easily with a fork and is opaque throughout.
   Tip: Check the fish at 12 minutes to avoid overcooking.
5. Prepare the brown rice pilaf. If you don't have cooked brown rice ready, cook 1/2 cup dry brown rice according to package instructions to yield about 1.5 cups cooked. To make a simple pilaf, heat a small nonstick pan over medium heat and add a teaspoon of olive oil (use the remaining olive oil). Add the cooked brown rice and stir gently for 3-5 minutes until warmed through and slightly toasted.
   Tip: To save time, prepare rice ahead or use leftover rice.
6. Steam the green beans. While the cod is baking, rinse the green beans and trim the ends. Steam them in a steamer basket over boiling water for about 5-7 minutes until tender-crisp. Alternatively, you can microwave them in a covered dish with a tablespoon of water for 3-4 minutes.
   Tip: Steaming preserves nutrients and keeps the beans bright green.
7. Finish the green beans. After steaming, drizzle the green beans with the remaining lemon juice for a fresh, tangy flavor. Toss gently to coat.
   Tip: Add a pinch of salt if desired for extra taste.
8. Plate and serve. Place the brown rice pilaf on your plate, add the baked cod fillet on top or beside it, and arrange the steamed green beans alongside. Optionally, garnish with a lemon wedge or fresh herbs like parsley for extra color and aroma.
   Tip: Serving immediately ensures the best texture and flavor.

Pro tips

• Dry the cod fillet well before baking to avoid sogginess.
• Use fresh lemon juice for the best bright flavor.
• Cook brown rice ahead of time to reduce meal prep duration.