FreeNutri
Sign in

Baked Cod with Roasted Brussels Sprouts and Wild Rice

515 kcal · 23 g protein · 15 minutes · 1 servings

Add to my plan
Baked Cod with Roasted Brussels Sprouts and Wild Rice

This healthy and flavorful dish features tender baked cod fillets paired with crispy roasted Brussels sprouts and nutty wild rice. A hint of garlic and a squeeze of fresh lemon brighten the flavors, making it a perfect balanced meal for any day.

515 kcal 23 g protein 15 minutes

Ingredients

  • Cod fillet 5 oz
  • Brussels sprouts 1 cup
  • Wild rice 1 cup
  • Olive oil 1 tbsp
  • Garlic 1 clove
  • Lemon wedge 1 wedge

Method

  1. Preheat oven and prepare Brussels sprouts. Preheat your oven to 425°F (220°C). While it heats, wash the Brussels sprouts, trim the ends, and cut them in half. Place them on a baking sheet.
    Tip: Cutting Brussels sprouts in half helps them roast evenly and get crispy edges.
  2. Season and roast Brussels sprouts. Drizzle half of the olive oil (about 1/2 tbsp) over the Brussels sprouts and sprinkle with a pinch of salt and pepper if you like. Toss them to coat evenly. Spread them out in a single layer on the baking sheet. Roast in the oven for 20-25 minutes, shaking or stirring halfway through to brown evenly.
    Tip: Roasting at a high temperature caramelizes the sprouts, giving a delicious nutty flavor.
  3. Prepare cod fillet. While the Brussels sprouts roast, pat the cod fillet dry with paper towels. Rub the remaining olive oil (1/2 tbsp) over the fish, then sprinkle the minced garlic evenly on top. Season lightly with salt and pepper if desired.
    Tip: Drying the fish helps it bake better and prevents it from steaming.
  4. Bake the cod. About 10 minutes before the Brussels sprouts are done, place the cod fillet on a separate baking dish or foil-lined tray. Bake in the oven at 425°F (220°C) for 10-12 minutes, or until the fish flakes easily with a fork and is opaque throughout.
    Tip: Check the fish at 10 minutes to avoid overcooking; cod cooks quickly and should remain moist.
  5. Warm the wild rice. If your wild rice is not freshly cooked, warm it gently in a microwave or on the stovetop with a splash of water to keep it moist while the fish finishes baking.
    Tip: Cover the rice while warming to retain moisture.
  6. Serve and garnish. Plate the cooked wild rice and roasted Brussels sprouts. Place the baked cod fillet on top or beside the vegetables. Squeeze the lemon wedge over the fish for a fresh, bright finish.
    Tip: Lemon juice enhances the delicate flavor of cod and balances the richness of olive oil.

Pro tips

  • Use a sharp knife to halve Brussels sprouts safely and evenly.
  • Make sure to preheat the oven fully to get the best roasting results.
  • Pat the fish dry before seasoning to help it brown and prevent sogginess.