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Baked Cod with Lemon, Steamed Asparagus, and Wild Rice

404 kcal · 43 g protein · 10 minutes · 1 servings

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Baked Cod with Lemon, Steamed Asparagus, and Wild Rice

This healthy and flavorful meal features tender baked cod fillets brightened with fresh lemon juice, paired with crisp steamed asparagus and nutty wild rice. It’s a balanced dish perfect for a nutritious lunch or dinner.

404 kcal 43 g protein 10 minutes

Ingredients

  • Cod fillet 140 g
  • Asparagus 1 cup
  • Wild rice, cooked 1/3 cup
  • Lemon juice 1 tbsp
  • Olive oil 1 tbsp

Method

  1. Preheat the oven. Set your oven to 400°F (200°C) to preheat while you prepare the cod and asparagus.
    Tip: Preheating ensures even cooking for the cod.
  2. Prepare the cod fillet. Pat the 140g cod fillet dry with paper towels to remove excess moisture. Place it on a baking sheet lined with parchment paper or lightly greased with olive oil.
    Tip: Drying the fish helps it bake evenly and prevents steaming.
  3. Season and drizzle lemon juice. Drizzle 1 tablespoon of olive oil evenly over the cod. Then pour 1 tablespoon of fresh lemon juice on top. Optionally, add a pinch of salt and pepper to taste.
    Tip: Lemon juice adds brightness and enhances the fish flavor.
  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 at 12 minutes to avoid overcooking.
  5. Prepare the asparagus. While the cod bakes, rinse and trim the woody ends off 1 cup (about 240g) of asparagus. Cut into 2-inch pieces if preferred.
    Tip: Trimming removes tough parts for a tender bite.
  6. Steam the asparagus. Place the asparagus in a steamer basket over boiling water. Cover and steam for 4-5 minutes until bright green and tender-crisp.
    Tip: Avoid over-steaming to keep asparagus crisp and flavorful.
  7. Heat the wild rice. Warm 1/3 cup (approximately 72g) of cooked wild rice in the microwave for 1-2 minutes or in a small saucepan over low heat until heated through.
    Tip: Add a splash of water if rice seems dry when reheating.
  8. Plate and serve. Arrange the baked cod fillet on your plate alongside the steamed asparagus and warm wild rice. Drizzle any leftover lemon juice or olive oil from the baking sheet over the fish for extra flavor.
    Tip: Garnish with a lemon wedge or fresh herbs if desired.

Pro tips

  • Use fresh lemon juice for the best bright flavor.
  • Patting the fish dry before baking helps it cook evenly and prevents sogginess.