Fish and Rice

8 15 208
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 2
Fish and Rice
Health Rating
Quick and Easy!

Ingredients


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)
1/2 cup Brown rice, short-grain, cooked (gluten-free if needed)
1/3 cup Frozen vegetable mix
1 tsp Extra virgin olive oil (for sauteeing veggies)

Instructions


1. Season cod with butter, sea salt and pepper to taste. 

2. Add some melted butter to a non-stick skillet over medium heat, add cod to skillet and cook for 2 minutes. 

3. Flip and cook the other side for an additional 3-4 minutes, until fish is flakey!

4. Drizzle lemon juice over the fish and season with fresh herbs like parsley if you like!

5. Prepare rice as per package instructions.

6. Lightly sauté frozen vegetables in a butter or olive oil, add salt and pepper to taste with a sprinkle of herb seasoning for more flavor.

7. Serve Cod over rice and veggies. 

Notes:

Fish

is a great source of protein and Omega 3 fatty acids!

To make this recipe grain free - omit the rice and add more veggies!!


Nutrition Facts

Per Portion

Calories 208
Calories from fat 50
Calories from saturated fat 16.0
Total Fat 5.5 g
Saturated Fat 1.8 g
Trans Fat 0 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 1.9 g
Cholesterol 42 mg
Sodium 140 mg
Potassium 536 mg
Total Carbohydrate 21.5 g
Dietary Fiber 4.8 g
Sugars 0.2 g
Protein 18.0 g

Dietary servings

Per Portion


Fruit 0.5
Grain 0.5
Meat 0.9
Vegetables 0.3

Energy sources


Pygal41%464.5515178895761171.5244100698471424%361.5771098698887280.7942866352640335%302.2615504587784154.2962414152335741%24%35%CarbohydratesFatProtein
Main