Easy Baked Cod with Fried Rice

This simple yet delightful dish of oven-baked cod served with fried rice is a nutritious and quick option for hectic weeknights. It can be made in less than 45 minutes and is a healthy meal.

Eating a balanced diet means having many choices (despite what some people may believe 😏). It’s essential to avoid processed foods and focus on cooking healthy meals. Choosing fish instead of red meat is a good idea. 

When you cook fish, it’s essential to use the proper method to get the most out of it. Baking fish, like in this recipe for baked cod, is one of the best ways to enjoy its flavors.

I usually opt for baking fish because it’s mess-free, fast, and tasty. Another great option, especially for salmon, is to cook it in an air fryer. It’s even quicker and more delicious!

Why Eating More Fish

It’s essential to know how important protein is for our health. Whether you prefer meat or plants, meeting your body’s protein requirements is crucial. When considering adding fish to your meals, which I highly recommend, knowing its many advantages is vital.

• Fish is an excellent source of lean protein, packed with omega-3 fatty acids, vitamins D and B12, and essential minerals such as iron, zinc, iodine, magnesium, and potassium. 
• Eating fish regularly can help keep your heart and brain healthy. 
• So, trying this baked cod with fried rice recipe is a tasty and nutritious way to enjoy the benefits of fish in your meals!

Ingredients You’ll Need and Preparation Tips

This recipe is for one person, so if you’re making more, make sure to adjust. 

• 1 cod fillet. I like using frozen cod fillets. Thaw them safely in the refrigerator overnight or under cold running water before cooking to ensure even cooking.
• 2 tablespoons extra virgin olive oil (1 tbsp for cod fillet and 1 tbsp for fried rice)
• 1/4 teaspoon dried oregano
• 1/4 teaspoon sweet paprika powder
• Salt and black pepper to taste
• 1/4 tablespoon unsalted butter
• 1/2 freshly squeezed orange juice or 1/8 cup bottled orange juice
• 1 teaspoon balsamic vinegar
• 1/4 cup brown rice
• 1/2 cup water
• 1/4 cup diced carrots
• 1/4 cup frozen green peas
• 1 beaten egg
• 1 – 2 tablespoons of low-sodium soy sauce

How to cook brown rice

Cooking brown rice is quite simple. It’s essential to follow the instructions on the package, but here’s a straightforward method that works well for me.

• Pour 1/2 cups of water into a saucepan and bring it to a boil.
• Rinse 1/4 cup of brown rice under cold running water.
• Once the water is boiling, add the washed rice to the saucepan, reduce the heat to low, and simmer for 30 minutes.
• Once the rice is cooked, set it aside for the next step.

How to prepare cod marinade

For extra flavor, marinate the cod fillets in the orange juice and balsamic vinegar mixture for 15-30 minutes before baking. This will infuse the fish with delicious citrusy notes.

• In a small bowl, combine the juice of half an orange or 1/8 cup of bottled orange juice with one teaspoon of balsamic vinegar. 

How to bake cod fillet

Baking fish is my preferred method of cooking. It’s quick and easy to prep, allowing you to multitask while it cooks in the oven.

While the cod is baking, prepare the fried rice and ensure they finish around the same time (remember to precook the brown rice first!).

Here’s how to prepare the cod:

1. Begin by washing the cod fillet and patting it dry with a paper towel.
2. Place the fillet in a shallow dish and season both sides with oregano, paprika, salt, and black pepper.
3. Line the bottom of a glass baking dish with aluminum foil, then transfer the seasoned cod fillet into the dish.
4. Drizzle the prepared orange marinade over the fillet.
5. Top the fillet with butter slices.
6. Cover the baking dish with foil and bake at 400°F (200°C) for approximately 30 minutes or until the fillets are golden brown.
7. After approximately 20 minutes, remove the cover from the baking dish and allow the cod to finish baking for the final 10 minutes uncovered.
8. Be careful not to overcook the cod fillet, which can become dry and tough. Bake just until the fish is opaque and flakes easily with a fork.

How to prepare fried rice

• Use a non-stick pan or well-seasoned wok to fry the rice to prevent sticking and ensure easy cleanup.
• Heat 1 tablespoon of olive oil in a large pan on medium heat. Add the carrots and cook until warmed through.
• Follow by adding frozen peas to the pan and cook until heated.
• Push the vegetables to one side of the pan.
• In a separate bowl, beat one egg, then pour it into the empty side of the pan.
• Stir with a wooden spoon, cooking until the egg is scrambled.
• Combine the scrambled egg with the vegetables using a wooden spoon.
• Add the cooked rice to the pan and mix everything thoroughly.
• Remove from heat and stir in approximately 1 to 2 tablespoons of low-sodium soy sauce, ensuring even distribution. Start with a small amount and adjust to taste, considering soy sauce is salty.

For added freshness and color, garnish the baked cod and fried rice with fresh herbs, such as chopped green onions or cilantro. Serve the dishes hot and enjoy!

In summary, this simple recipe for baked cod with fried rice provides a nutritious and delicious option for hectic weeknights. By following the steps and tips provided, you can whip up a satisfying dish that’s easy to prepare and rich in essential nutrients.

Opting for fish like cod in your meals offers a healthy dose of lean protein and valuable nutrients such as omega-3 fatty acids, vitamins, and minerals.

Now, with your ingredients, it’s time to cook a flavorful and nourishing meal. Enjoy the process and savor the delicious results that will leave you feeling satisfied and well-fed.

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