Broiled Cod with Herbed Broccoli and Brown Rice

Name: Broiled Cod with Herbed Broccoli and Brown Rice
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 6 servings
Cuisine: Mediterranean
Ingredients: 2 pound cod fillet (skinless, portioned); 1 tablespoon olive oil (extra virgin); 1 teaspoon dried oregano; 0.5 teaspoon black pepper (ground); 0.5 teaspoon salt; 2 lemons (1 juiced, 1 wedged); 1.5 pound broccoli (cut into florets); 3 package pre-cooked brown rice (microwavable pouch); 2 tablespoon fresh parsley (finely chopped)

Tender cod fillets seasoned with dried oregano and fresh lemon, served alongside steamed herbed broccoli and fluffy brown rice.

Prep: 10 min
Cook: 15 min
Total: 25 min
Servings: 6
Cuisine: Mediterranean
Difficulty: Easy
Cost: $5.42/serving

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Soy-Free
Egg-Free
Pescatarian
Low-Fat
Low-Saturated-Fat
Low-Cholesterol
Low-Sugar
Halal
Kosher
Low-Calorie

Ingredients

2 pound cod fillet (skinless, portioned)
1 tablespoon olive oil (extra virgin)
1 teaspoon dried oregano
0.5 teaspoon black pepper (ground)
0.5 teaspoon salt
2 lemons (1 juiced, 1 wedged)
1.5 pound broccoli (cut into florets)
3 package pre-cooked brown rice (microwavable pouch)
2 tablespoon fresh parsley (finely chopped)

Instructions

Preheat the oven broiler to high and line a rimmed baking sheet with foil. Place cod fillets on the sheet.
In a small bowl, whisk together olive oil, lemon juice, dried oregano, black pepper, and 1/4 teaspoon of the salt. Brush evenly over both sides of the cod fillets.
Broil cod 5 to 6 inches from heat source for 7 to 9 minutes, until fish is opaque throughout, reaches an internal temperature of 145 degrees F, and flakes easily with a fork.
While cod broils, steam broccoli florets in a covered pot with 1 inch of boiling water for 5 minutes until tender-crisp. Drain and toss with remaining 1/4 teaspoon salt and chopped fresh parsley.
Heat pre-cooked brown rice pouches according to package directions (about 90 seconds per pouch in microwave).
Plate each portion of broiled cod over warm brown rice with a generous side of herbed broccoli and fresh lemon wedges.

Notes

Using microwavable whole grain pouches keeps the total cook time under 20 minutes without sacrificing whole-food nutrition.

Nutrition (per serving)

Calories: 331
Protein: 29 g
Carbohydrates: 43.5 g
Fat: 3.8 g
Fiber: 5.2 g
Sodium: 691 mg
Saturated Fat: 0.3 g
Sugar: 1.9 g
Cholesterol: 67 mg