dinner

Baked Cod with Brown Rice and Steamed Broccoli

Name: Baked Cod with Brown Rice and Steamed Broccoli
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 312.8 g cod, cooked, dry heat; 248 g rice, brown, cooked; 134.5 g broccoli, raw; 15.1 g lemon juice, raw; 4.8 g olive oil

Delicate white fish baked with lemon, served with nutty brown rice and fresh steamed broccoli. A light yet protein-rich dinner that supports evening recovery.

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high-proteingluten-free

Prep 10mCook 20mTotal 30m

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Baked Cod with Brown Rice and Steamed Broccoli is a dinner recipe ready in about 30 minutes. Each serving has approximately 734 kcal, 81g protein, 74g carbs, 11g fat. It fits a high-protein diet.

Instructions

Preheat oven to 190°C (375°F).
Place the cod on a baking sheet lined with parchment paper.
Drizzle with the olive oil and lemon juice, then season with salt and pepper.
Bake for 12-15 minutes until the fish is opaque and flakes easily.
Cut the broccoli into florets and steam for 5-7 minutes until tender-crisp.
Serve the baked cod with the brown rice and steamed broccoli.

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