Ingredients:

  • 1 cup (190g) long-grain brown rice, rinsed
  • 2 cups (480ml) low-sodium vegetable broth
  • 1 tbsp (14g) extra virgin olive oil
  • 1 tsp (5g) garlic powder
  • 1/2 tsp (3g) sea salt
  • 1/4 tsp (1g) cracked black pepper
  • 1 cup (150g) frozen peas
  • 1.5 lbs (680g) cod fillets
  • 2 tbsp (28g) melted unsalted butter
  • 1 lemon, thinly sliced into rounds
  • 1 tbsp (15g) fresh parsley, chopped
  • 1 tsp (5g) paprika
  • 1/2 tsp (3g) onion powder

Instructions:

  1. Preheat your oven to 375°F (190°C).
  2. In a 9x13 inch baking dish, combine the rinsed brown rice, broth, olive oil, garlic powder, salt, and pepper. Stir until the rice is evenly submerged and fold in the frozen peas.
  3. Cover the dish tightly with aluminum foil to trap the steam and bake for 30 minutes.
  4. While the rice is par-baking, pat the fish fillets completely dry with a paper towel. In a small bowl, mix the melted butter, paprika, and onion powder, then brush the mixture generously over the top of each fillet.
  5. Remove the foil from the rice. Place the seasoned fish fillets on top of the rice bed.
  6. Top each fillet with a lemon slice and a sprinkle of fresh parsley.
  7. Return the dish to the oven, uncovered, for 12–15 minutes until the fish reaches an internal temperature of 145°F (63°C) and flakes easily with a fork.