Quick Cod Fish, Rice, and Veggies

8 15 203
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 2
Quick Cod Fish, Rice, and Veggies
Health Highlights
Quick and Easy!

Ingredients


1/2 cup Brown rice, short-grain, cooked (gluten-free if needed)
1 tsp Extra virgin olive oil (for sauteeing veggies)
1/3 cup Frozen vegetable mix
1 fillet (6oz) Atlantic Cod
1 tsp Butter, grass fed, unsalted (or more for seasoning and cooking)
1 pinch Sea Salt (to taste)
1 dash Black pepper (to taste)
1 medium Lemon (juiced)

Instructions


  1. Prepare rice as per package instructions.
  2. Sauté or steam frozen vegetables in butter or olive oil, add salt and pepper to taste with a sprinkle of herb seasoning for more flavor.
  3. Season cod with butter, sea salt, and pepper to taste. 
  4. Add some melted butter to a non-stick skillet over medium heat, add cod to the skillet, and cook for 2 minutes. 
  5. Flip and cook the other side for 3-4 minutes, until the fish is cooked and flakey.
  6. Drizzle lemon juice over the fish and season as desired.
  7. Serve Cod over rice and veggies. 

Nutrition Facts

Per Portion

Calories 203
Calories from fat 50
Calories from saturated fat 16.4
Total Fat 5.6 g
Saturated Fat 1.8 g
Trans Fat 0 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 2.0 g
Cholesterol 42 mg
Sodium 141 mg
Potassium 535 mg
Total Carbohydrate 21.8 g
Dietary Fiber 3.6 g
Sugars 1.5 g
Protein 18.1 g

Dietary servings

Per Portion


Fruit 0.5
Grain 0.5
Meat 0.9
Vegetables 0.3

Energy sources


Pygal39%462.9363506902751166.3360115444534725%369.9277443640665282.170018735826936%300.9019689540436157.005737477180739%25%36%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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