Name: Crispy Baked Fish with Steamed Broccoli and Garlic Brown Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 9 ounces Cod Fillet; 1 large Egg White; 10 grams Panko Breadcrumbs; 1/3 cup cooked Brown Rice; 1 cup Broccoli florets; 1 second spray Olive Oil Spray

Nutrition

Per serving

377 calories

Protein: 54g; 60% of calories
Carbs: 29g; 31% of calories
Fat: 4g; 9% of calories

Ingredients

6 items

Instructions

Prep 10 min · Cook 30 min

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Pat the cod fillets dry with a paper towel and season lightly with salt, pepper, and garlic powder.
Dip the top of each fillet into the whisked egg white, then press into the panko breadcrumbs to coat.
Place the coated fish on the baking sheet, mist the top lightly with the olive oil spray, and bake for 12-15 minutes until the fish flakes easily and the crust is golden.
While the fish bakes, steam the broccoli florets in a steamer basket for 5 minutes until vibrant green and tender-crisp.
Warm the pre-cooked brown rice and stir in minced fresh garlic, salt, and pepper to taste.
Plate the crispy baked fish alongside the garlic brown rice and steamed broccoli, then serve with a fresh lemon wedge.

Nutrition

Ingredients

Instructions

Get a whole week of meals like this, planned for you

More dinner recipes