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Baked Fish and Rice

Baked Fish and Rice: A Healthy One-Pan Delight You’ll Love

This Baked Fish and Rice recipe is a comforting, healthy one-pan meal featuring flaky cod and nutty brown rice.
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Prep Time 15 minutes
Cook Time 45 minutes
Resting Time 5 minutes
Total Time 1 hour 5 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Rice Base
  • 1 cup Brown Rice Provides a hearty texture that holds up beautifully during baking.
  • 2 cups Vegetable Broth Infuses the rice with flavor; feel free to substitute with water.
  • 2 tbsp Extra Virgin Olive Oil Keeps the rice from clumping; melted butter can be used.
  • 1 tsp Garlic Powder Distributes flavor evenly; fresh garlic works for a bold kick.
  • 1 tsp Sea Salt Essential for enhancing all the flavors.
  • 1 tsp Cracked Black Pepper Adds warmth to the dish.
  • 1 cup Frozen Peas Sweet and colorful; do not thaw.
For the Fish
  • 4 fillets Cod Fillets Mild and flaky, perfect for this recipe.
  • 2 tbsp Unsalted Butter Lends a rich flavor to the cod.
  • 1 unit Lemon Brightens the dish.
  • 2 tbsp Fresh Parsley For garnish; dill is a substitute.
  • 1 tsp Paprika Adds coloration and smokiness.
  • 1 tsp Onion Powder Boosts the flavor profile.

Equipment

  • 9x13-inch Baking Dish

Method
 

Instructions
  1. Preheat the oven to 375°F (190°C).
  2. In a 9x13 inch baking dish, combine brown rice, vegetable broth, olive oil, garlic powder, salt, and pepper. Fold in the frozen peas.
  3. Cover tightly with aluminum foil and bake for 30 minutes.
  4. While baking, pat the cod fillets dry. Mix melted butter, paprika, and onion powder, then brush over the cod.
  5. After 30 minutes, remove the foil and arrange the cod fillets on top of the rice. Add lemon slices and parsley.
  6. Bake uncovered for 12-15 minutes until fish reaches 145°F (63°C).
  7. Let it rest for a couple of minutes, then serve.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 45gProtein: 25gFat: 10gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gCholesterol: 70mgSodium: 600mgPotassium: 600mgFiber: 5gSugar: 3gVitamin A: 500IUVitamin C: 5mgCalcium: 30mgIron: 1.5mg

Notes

Allow cod to come to room temperature before baking for even cooking. Monitor internal temperature to avoid overcooking. Do not thaw frozen peas before adding to prevent sogginess.

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