Baked Cod with Roasted Brussels Sprouts and Brown Rice

Ingredients

• Cod fillet 5 oz
• Brussels sprouts 1.5 cups
• Brown rice 0.5 cup
• Olive oil 1 tbsp
• Salt to taste
• Black pepper to taste
• Lemon (optional) 1 slice

Method

1. Preheat oven and prepare rice. Preheat your oven to 400°F (200°C). Rinse ½ cup of dry brown rice under cold water to remove excess starch. Place the rinsed rice in a small pot with 1 cup of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 30-35 minutes until the water is absorbed and the rice is tender.
   Tip: Keep the lid on while cooking rice to trap steam and cook evenly.
2. Prepare Brussels sprouts. While the rice cooks, wash and trim the Brussels sprouts by cutting off the stem ends and removing any yellow or damaged outer leaves. Cut each sprout in half lengthwise to ensure even roasting.
   Tip: Try to cut sprouts to similar sizes for uniform cooking.
3. Toss Brussels sprouts with olive oil and season. Place the halved Brussels sprouts in a bowl. Add half of the olive oil (½ tbsp), a pinch of salt, and some black pepper. Toss well until all sprouts are coated evenly.
   Tip: Use your hands or a spoon to mix thoroughly.
4. Roast Brussels sprouts. Spread the Brussels sprouts cut-side down on a baking sheet lined with parchment paper or foil for easy cleanup. Place in the preheated oven and roast for 20-25 minutes until they are golden brown and crispy on the edges. Stir or shake the pan halfway through roasting for even browning.
   Tip: Roasting cut-side down helps develop a nice caramelized crust.
5. Prepare the cod fillet. While Brussels sprouts roast, pat the cod fillet dry with paper towels. Place it on a small baking dish or foil-lined tray. Drizzle the remaining ½ tbsp olive oil over the fish and season with salt and pepper. Optionally, add a slice of lemon on top for extra flavor.
   Tip: Drying the fish helps it bake evenly and prevents sogginess.
6. Bake the cod. Place the cod in the oven during the last 12-15 minutes of the Brussels sprouts roasting time. Bake until the fish is opaque and flakes easily with a fork. The exact time depends on thickness but usually 12-15 minutes for a 5 oz fillet.
   Tip: Check doneness by gently pressing the thickest part of the fillet with a fork.
7. Serve your meal. Fluff the cooked brown rice with a fork and plate it alongside the roasted Brussels sprouts and baked cod. Optionally, squeeze fresh lemon juice over the fish and sprouts for a bright finish.
   Tip: Serve immediately for best taste and texture.

Pro tips

• To speed up cooking, soak brown rice for 30 minutes before cooking.
• If you prefer softer Brussels sprouts, cover them with foil for the first 10 minutes of roasting.