Dinner
Baked Fish and Brown Rice with Stir Fried Vegetables
Ingredients
- 4 oz (approximately 115 grams) skinless,boneless fish fillet (cod, salmon, tilapia, etc.)
- 1 tablespoon olive oil
- 1/2 teaspoon dried herbs of your choice (e.g., oregano, thyme, basil)
- Salt and freshly ground black pepper to taste
- ½ cup uncooked brown rice
- ¾ cup water or low-sodium chicken broth
- 1 tablespoon olive oil
- ½ cup chopped vegetables (mix and match your favorites, e.g., broccoli florets, bell pepper strips, carrots, zucchini)
- 1 clove garlic, minced
- 1 tablespoon low-sodium soy sauce
- Pinch of red pepper flakes (optional)
| Nutrition Facts | Amount |
|---|---|
| Calories | 450kcal |
| Protein | 40g |
| Fat | 10g |
Meal Procedure
- Preheat the oven to 400°F (200°C).
- Prepare the Fish: Pat the fish fillet dry with paper towels. In a small bowl, combine olive oil, dried herbs, salt, and pepper. Brush the fish fillet with the herb mixture on both sides. Cook the Brown Rice.
- Rinse the brown rice in a fine-mesh strainer.
- In a small saucepan, combine rinsed rice and water or broth.
- Bring to a boil over high heat.
- Reduce heat, cover the pot, and simmer for 45-50 minutes, or until the rice is cooked through and fluffy. Remove from heat and let it sit for 5 minutes before fluffing with a fork.
- Stir-fry the vegetables.
- Bake the fish.
- Plate the cooked brown rice.
- Top it with the baked fish fillet. On the side, serve the sir-fried vegetables.