This cod nourish plate is extremely easy and perfect for meal prep. It is packed with protein, carbs, veggies, and healthy fats to help you feel your absolute best!
Healthy food is not bland, and this plate is proof of that! I seasoned the cod with pepper, salt, ginger, and parsley. Plus, it’s drizzled in low sodium soy sauce, making it packed with amazing flavor. Additionally, I added basmati rice for carbs, green beans for a veggie, and avocado for omega 3 fatty acids, since cod doesn’t contain much.
My favorite thing about this dish is that is packed with protein. Cod is extremely low in calories and fat but does provide ample protein, especially if you work out and are looking for a high, non-red meat protein option.
Don’t worry… you don’t have to be a pro in the kitchen to make this. It is super easy to prepare and very tasty and something you will likely want to make again and again. Plus, it is filled with heart healthy ingredients that will benefit your body as a whole.
How each ingredient benefits us
Cod
Cod is a mild tasting fish high in B vitamins including B6, B12 and niacin and provides an ample quantity of selenium and zinc, which help support immune function.
Basmati Rice
Basmati Rice is an common staple in India and Middle Eastern countries. It is a good source of energy and despite being high in carbohydrate content, it has a low-moderate glycemic index. It is high in thiamine, folate and selenium. Brown Basmati rise is even healthier due to the extra whole grains it contains.
Green Beans
Green Beans are a low-calorie vegetable, high in vitamins A, C and folate. Fresh is always best to use first, but if not available choose frozen to keep vitamin levels intact.
Avocados
Avocados have become a kitchen staple more so than in the past and there are good reasons! They are high in healthy fats, fiber, potassium, magnesium, folate, and vitamins C, K, E and B6. Avocados have been found to have positive links to reducing risk of heart disease and are beneficial for gut health and are high in anti-inflammatory compounds.
Substitutions:
- Instead of Basmati Rice you could use Brown Rice or White Rice.
- Cod can be substituted with Salmon, or any fish you like.
- Green beans can be substituted with Brussel Sprouts, Asparagus, or Broccoli.
Simple Cod Nourish Plate
Description
This cod nourish plate is super easy to make and perfect for meal prep. It is packed with protein, carbs, veggies, and healthy fats to help you feel your absolute best!
Ingredients
Seasonings I used (as much as you like!)
Instructions
- 1. Preheat oven to 400 degrees.
- 2. Thaw 2 pieces of cod in cold water for 4-5 minutes.
- 3. Place cod on an oven safe pan and add spices on both sides (I don’t use an exact amount I just eyeball!)
- 4. Cook for 20 minutes flipping it halfway through.
- 5. Drizzle Soy Sauce on both sides.
- 1. Add 1 cups of water to pan and bring to boil.
- 2. Add 1/2 cup of rice and cook on a low simmer.
- 3. Cook for 30 minutes stirring occasionally.
- 4. Add pepper.
- 1. Add 1 tbsp of olive oil to a pan over low heat.
- 2. Add 1 bag of frozen green beans.
- 3. Cook for 10 minutes stirring occasionally.
- 4. Add salt and pepper.
- 1. Cut 2 avocados in half and add pepper.
- 2. Place everything on a plate, add more pepper & enjoy!
Cod
Basmati Rice
Green Beans
When Everything’s Cooked
Notes
- This only makes two servings but if you want to make more or meal prep you can double or triple the recipe!
- Instead of Basmati Rice you could use Brown Rice or White Rice.
- Cod can be substituted with Salmon, or any fish you like.
- Green beans can be substituted with Brussel Sprouts, Asparagus, or Broccoli.
